Bend the elbows, coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.

Perform two to three sets of 10 to 12 reps.

Lateral arm raises

For Deltoids

Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.

Start with the right side first. With control, keep your arm straight (but don't lock that elbow), and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor.

Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision; your arm isn't directly out to the side, but slightly forward.

Do the same move with your left arm.

Then do both your right and left arms at the same time.

Continue these moves of right, left, together, right, left, together, for a total of 10 to 12 reps. Do two sets.

Straighten your arms to lift the dumbbell into the air and then slowly bend the arms to lower. This counts as one rep.

Complete two to three sets of 10 to 12 reps.

Bent over reverse fly

For Shoulders and upper back

Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.

Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.