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Arms/Shoulders
The Shoulder Matrix: Hold a dumbbell in each hand (or other household objects such as jugs of water), at your shoulders. Press them straight up over your head. Bring them back down to your shoulders. On your next repetition, press them up and slightly to the left. Next time press to the right, then forward, then slightly backward. Repeat through all the moves.
Empty Can: Hold dumbbells down and by your sides. Keeping your arm straight, raise one arm forward (thumb stays up toward the ceiling) until your arm is parallel to the ground. As you lower your arm, rotate your wrist as if you’re emptying a can. Repeat with the other arm and alternate repetitions. This emphasizes different parts of the shoulders.
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