You don’t need expensive equipment to get strong, sculpted arms and shoulders. Using just one set of dumbbells, varying from 5-12 pounds in weight, you can begin to gain muscle. Do these exercises three times a week for two sets of 10-12 reps.
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Overhead shoulder press
* Hold a dumbbell in each hand just above the shoulders with your palms facing in
* Straighten your arms above your head and then bring the weight back down for one rep
Tricep kick-back
* Hold a dumbbell in each hand and hinge at the hips with your knees slightly bent
* Bend your elbows behind you and then straighten your arms
* Return to the starting position for one rep
Bicep curl
* Hold a dumbbell in each hand at the sides of the body
* Keeping your elbows close to the body, slowly raise the dumbbells to your chest and then lower for one rep
Upright row
* Hold a dumbbell in each hand with your palms facing your body
* Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides
* Slowly lower them to the starting position for one rep
Front raises
* Hold a dumbbell in each hand with your palms facing your body
* Slowly raise your arms out in front of you, even with your shoulders
* Lower for one rep
