Arm Circle What You’ll Need: A pair of 3-pound dumbbells Targets: Shoulders, back, triceps, biceps Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height. Keeping shoulders down, do 20 small backward circles. Switch directions; do 20 forward circles. Beginner: Shoulder Press Targets: Shoulders, triceps Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend elbows, bringing hands to shoulders, palms facing forward. Press weights straight overhead, keeping shoulders down; lower weights back to shoulders. Do 20 reps. Beginner: Triceps Push-Back Targets: Triceps Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell Intermediate: Half-Moon Rotation
Targets: Shoulders, biceps, triceps
Stand with feet hip-width apart, arms straight out to sides at shoulder height, fingers together and palms down.
Rotate thumbs back until palms face up.
Rotate thumbs forward.
Do 30 reps, keeping arms lifted.