Back-to-Basics Move: Dumbbell Shoulder Press

*Strengthen arms and shoulders with this time-tested technique.

Shoulder presses not only sculpt the muscles around your shoulders but also target the bicep and tricep muscles. Using dumbbells for this exercise allows more freedom of movment and makes it harder to chear. Also, "using both sides of your body at once also makes this exercise efficient."

You'll need: 1 pair of 3-to-10 pound dumbbells.

Learn it: (A) Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells by your sides, one in each hand, palms facing in. Lift arms up to shoulder level and bend elbows so palms face forward. (B) Press dumbbells toward ceiling, allowing them to arc toward each other, then return to starting position and repeat.

Do it: Perform once or twice a week, starting with 2 sets of 10 reps.

Step it up: As you get stronger, work up to 3 sets. Use heavier dumbbells to increase intensity, or perform the move slowly for a challenge.

Switch it up: You can add shoulder presses to several exercises, like squats or lunges, to work your whole body at once and burn extra calories. Simply perform the shoulder press at the top of the squat or lunge.

Additional tips: Keep shoulders down during exercise.
Look straight ahead to help maintain balance.
Bring elbows straight down when returning to start. Don't let them dip forward or backward.
Maintain a straight back throughout movement.
Contract abs to help support your back and stabilize your body.