#4. Upright Rows

Upright rows workout the muscles in our upper arms and back.

  • Stand straight, feet shoulder-width apart, shoulders back, with weights in hands and palms turned inward.
  • Lift arms, bending at the elbow, and elevate weights to shoulder height. Slowly lower hands back down, this will complete 1 rep.
  • Try 2 sets of 10 reps.

#5. Bent Over Rows

This is an exercise that engages several different muscle groups; your back and shoulders, as well as your arms, but also your core, as you tighten the abdominals muscles and stabilize your legs to maintain good form.

  • Stand with your feet shoulder-width apart. Bend your chest toward the ground, hinging at the hips. Knees should be bent slightly and abdominal muscles tight.
  • Dangle weights down in front of your body. Engage your back and arms to lift the weights towards your chest. Slowly lower to the ground to complete one rep.
  • Try 2 sets of 10 reps.

#6. Shoulder Press

If you have shoulder problems, you can also do this laying down on the floor as a modification. Simply lay down on your back, knees bent, with abs pressing lower back down to the floor.

  • Stand with your feet shoulder-width apart, shoulders back, and abs tightened.
  • With the dumbbells at shoulder height, lift them straight up, directly above your shoulders. Slowly lower dumbbells back to shoulders.
  • Try 2 sets of 10 reps.