Alternating Shoulder Presses: A standing exercise with dumbbells, targeting the shoulder muscles. Lift one dumbbell at a time towards the ceiling, alternating arms for 10 to 15 repetitions each.
Seated Scaptions: Performed seated, this exercise involves raising light dumbbells out to the sides and slightly in front, keeping arms straight.
Seated Bent-Over Raises: While seated, lean forward with a flat back and arms straight down. Lift dumbbells out to the sides until parallel to the floor, maintaining straight arms throughout the movement.
Lying Triceps Extensions: Lying on a mat, bend elbows to lower dumbbells towards ears while keeping upper arms stationary.
Seated Hammer Curls: Seated with arms straight down, perform curls with palms facing each other, keeping upper arms locked at the sides.
Overhead Triceps Extensions: Stand and press a dumbbell overhead, bending elbows to lower the weight behind the head without moving upper arms.
Wall Curls: Standing against a wall, perform curls with dumbbells while keeping upper arms against the wall throughout the movement.