For shoulders: DUMBBELL LATERAL RAISES

Tip: If you don’t want to use dumbbells, form a fist with each hand instead. Raise only one arm to the side until shoulder level, then slowly lower it down to starting position; alternate with the other arm.

1. Stand straight and hold both dumbbells (palms facing torso) by the side of your body.

2. Brace your core and slowly raise both arms up to shoulder level while keeping both elbow joints facing the back (don’t shrug!). 3. When lowering the weights, do it slowly and in a controlled way, and stop about 20 centimetres away from your hips – that way, you’re keeping the tension on your deltoid muscles (the triangular muscles covering your shoulder joints, used for raising arms away from the body) throughout the set.