1. Start by sitting on an exercise bench with a backrest, holding a dumbbell in each hand at shoulder height, palms facing your body.

2. As you press the dumbbells upward, rotate your wrists so that your palms are facing outwards at the top of the movement with your arms fully extended overhead.

3. Slowly lower the dumbbells back down to shoulder height, reversing the wrist rotation so that your palms are facing inward again.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.

2. Bend your knees slightly and hinge forward at your hips, keeping your back flat and your chest up.

3. Keeping your elbows slightly bent, lift the dumbbells out to the sides until your arms are parallel to the ground and your shoulder blades are squeezed together.

4. Pause for a moment at the top of the movement, then slowly lower the weights back down to the starting position.

1. Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand and bend the arm at a 90-degree angle, keeping your upper arm parallel to the ground and your forearm perpendicular to it.

2. Keeping your elbow fixed and aligned with your shoulder, slowly rotate your forearm outward, moving the dumbbell away from your body. Keep your wrist completely stable.

3. Slowly return the dumbbell back to the starting position in a controlled manner. Perform the desired number of repetitions on one side before switching to the other arm.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keep your arms straight and your elbows close to your sides.

2. Slowly lift the dumbbells up towards your chin, keeping them close to your body and leading with your elbows. Pause briefly at the top of the movement.

3. Lower the dumbbells back down to the starting position with control. Repeat the movement for the desired number of repetitions.

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing your thighs.

2. Keeping your arms straight, exhale and lift the weights up to shoulder height in front of your body, stopping just before your arms become parallel to the floor.

3. Hold this position for a second, then slowly lower the weights back down to the starting position.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Raise your arms out to the sides, keeping them straight, until they are parallel to the floor.

3. Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position with control.

4. Repeat for the desired number of repetitions.

1. Sit on a bench with your feet flat on the floor and your back straight. Hold a dumbbell in each hand at shoulder level, with your palms facing forward and your elbows bent.

2. Press the dumbbells up above your head, extending your arms fully and keeping your palms facing forward.

3. Slowly lower the dumbbells back down to shoulder level, making sure to maintain controlled resistance.

1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, with your arms extended down by your sides and palms facing your body.

2. Keeping your arms straight, shrug your shoulders towards your ears as high as possible.

3. Hold this position at the top of the movement for a brief pause, then slowly lower the dumbbells back down to the starting position.

1. Grab a towel, t-shirt, band, or any sturdy, lightly-stretchable object you can pull apart without ripping. Try to rip the object apart with both hands.

2. As you maintain tension, keep your arms straight and raise your hands up in front of your body all the way overhead.

3. Reverse the movement, still maintaining tension, until your hands lower to the starting position.

4. Repeat for the desired number of repetitions, maintaining tension throughout.