Bring the arms back to the starting position. Touch the weights together at the center, keeping the elbows slightly bent but almost straight. Relax the shoulders, engage the abs and then bring the weights toward the front of your body as if you are hugging a tree. With the arms parallel to the floor, turn the weights so that they are vertical, with your palms facing forward. Hold one weight in each hand and bring the arms straight out to the sides. Keep the elbows hugged in toward your side as you do this movement, and then lower the weights back down to your sides. Then, curl the weight up toward the shoulder as if you’re trying to tap the end of the dumbbells onto the shoulders. Rotate the weights so that your palms face in toward you body. Hold one weight in each hand with your arms by your sides. Lower the weight back to the goal-post position. Press the weight overhead toward the center so that you can still see it in your peripheral vision. Bring the arm up into a goal-post position with the elbow at a 90-degree angle. Standing with your feet as wide as your hips, hold one dumbbell in your right hand.
Perform 10 repetitions of each exercise, then repeat for a total of 3 rounds. If you want to perform these exercises at an ultra beginner level, simply choose a lighter weight. To perform these exercises, you’ll need is a set of 5-pound dumbbells. The upper body exercises are designed to strengthen the chest, back, arms and shoulders while also opening up the upper body.
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