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. 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. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder-level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.

2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.

3. Pause at the back of the movement, and slowly return the weight to the starting position.

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. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.

2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.

3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.

1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.

2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.

3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.

1. Stand in front of the cable machine with your feet shoulder-width apart.

2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.

3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.

4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.

1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.

2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.

3. Push your body back up by straightening your arms, returning to the starting position.