4 x 10-12 reps each arm Sit on the side of a bench with legs opened up and your elbow resting on the inner thigh holding a dumbbell with palm facing up Slowly curl the weight up and hold at top for 2 seconds  Slowly bring arm back down to start position and repeat for...

4 x 10 each arm   Stand upright with shoulders retracted and core engaged Hold dumbbells with a neutral grip, palms facing inward Keep a neutral grip on the dumbbell and curl the weight  Once the weight is curled perform an isometric hold for 1 second and then...

4 x 10 1 Second hold up top, 3 second lowering  Stand upright with shoulders retracted and core engaged  Hold dumbbells with a neutral grip, palms facing inward Being motion with one arm and turn palm upwards as soon as you being motion Curl the dumbbell up and...

3 x 12 reps Bend over so that body is parallel to the floor  Keep the core engaged, overhand grip with palms facing the floor Perform a bent over row with both arms at the same time but this time angle the arms so that they are at a 45 degree angle from the body This...

4 x 10-12 reps each arm  Bend over so upper body is parallel to the floor, brace yourself with one arm on a bench Hold a dumbbell with a neutral grip (palm faces you) and arm extended  Keep back flat with slight arch in lower back Perform a row motion and bring...

4 x 10 Reps Lay perpendicular with back on a chair and feet hip width apart  Engage your glutes and core to keep your hips high and body stable Cup the dumbbell with both hands on one end of it Keep arms slightly bent at the elbow, extend your arms overhead so you...

3 x 15 reps Stand with feet hip width apart and hinge backwards so that your upper body is parallel to the floor While holding a dumbbell in each hand, engage your rear belts and raise the dumbbells up towards the ceiling  Keep elbows slightly bent and the focus on...

3 x 8 each arm First get into a “push up” style plank with feet hip width apart and core engaged Your hands should be holding dumbbells while in this position While holding a plank with one arm, perform a “row” motion with the non-supportive arm and then bring it back...

4 x 15 reps each arm Hinge forward at the hips and brace yourself with one arm The other arm holding the dumbbell, row the arm up to position  Slowly extend the arm at the elbow till the arm is straight  Slowly lower the dumbbell back to starting position and...

4 x 15 reps Lay in the hook lying position on the floor Hold the weights over your face, palms facing each other Bend your elbows and lower the weights to the sides of your head till they hit the floor Extend the arms so they are fully straight and repeat 

3 x 12 reps Standing hip width apart with your core braced Holding the dumbbell with both hands, lift it overhead until arms are fully extended Keep elbows close to the head and facing forward bend at the elbows so the dumbbell lowers behind your head and slowly...

3 x 12-15 reps Grab the edge of the bench and extend legs forward Lower your body using the triceps until the arm is bent to 90 degrees Keep your body close to the bench, this keeps your shoulder safe

4 x 10 each arm Hold the dumbbells at each side, palms facing inward Keep a slight bend in the elbow Raise each weight up one at a time to shoulder height Pause weight at the top of motion and return weight back to starting point

4 x 15 Stand in a shoulder width position, keeping back upright throughout the entire movement Brace your core throughout the movement Make sure arms are slightly bent at elbow With dumbbells at your side, raise the weights up to shoulder height and lower down slowly

4 Sets of 12 reps Stand in a shoulder width position, keeping the back upright the entire time Brace your core the entire movement Keep the dumbbells on either side of the shoulder, press the weight overhead and pause at top of the motion Slowly lower dumbbells back...

3 sets of 12-15 reps   Position your hands shoulder width apart and as you lower your body to the bench, make sure arms are at a 45 degree angle Perform the movement so that the chest hits the bench  Keep the core tight during the whole movement  Make sure you...

4 Sets of 8-10 Reps Great Upper extremity exercise that is shoulder-friendly Lay in the hook lying position with core engaged and lower back flat on the floor Start with arms bent at 90 degrees, simultaneously extend both arms towards the ceiling.