Take a dumbbell of about 10 pounds and hold it behind your neck with your right hand. Take your left hand and support the weight by grabbing the top half of the short bar the weights are sitting on. Lift with your right hand and extend it over your head. Return to the starting position. Lift five times and then switch it to your left hand.
Stand with 5- to 10-pound weights in each hand. With your palms turned to face the front of the room, lift the weights up to the point of your shoulder. Return to the starting position. Lift each weight five times. You can lift both arms at the same time or alternate arms.
Lie down on the floor or a flat surface. Take a 10-pound dumbbell in each hand and hold them at shoulder level. Lift your arms straight up and hold the weights at the top of your lift for a count of two. Return to the starting position and repeat each lift five times. Lift both weights at the same time.