Overhead shoulder press
- Stand with your legs shoulder width apart.
- With dumbbells in hand, palms forward, shape your arms as if they were a goal post.
- Extend your arms completely overhead, lower slowly, repeat.
Lateral raise
- Stand with your legs shoulder width apart.
- Place your hands in front of your thighs, palms facing inward.
- Raise your arms to shoulder height, with your pinkies raised higher than your thumbs, lower slowly and repeat.
Reverse fly
- Stand with your legs shoulder width apart.
- Bend over until your back is level with the floor.
- Your arms should hang down with palms facing inward.
- Raise dumbbells to the sides using only your shoulders until they're level with the floor. Lower slowly, repeat.