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. 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. 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. Start by standing straight with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip (palms facing down).

2. Slowly curl the dumbbells up towards your shoulders, making sure to keep your elbows close to your body and not letting them fly out to the sides.

3. Pause for a moment when the dumbbells reach your shoulders, then slowly lower them back down to the starting position.

1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second, then lower the dumbbells back down.