Build the Shoulders with Side Laterial Raises

This is great for developing the shoulder muscles using dumbbells. Don't use a weight that is too heavy in the beginning. You will be concentrating on good form.

Stand with back straight, knees slightly bent, and feet slightly less than shoulder-width apart

Don't swing the dumbbells.

Hold the dumbbells to your side with palms facing in. They will not rotate during this movement.

Keep the elbows slightly bent and raise the dumbbells laterally, in an arc toward the ceiling, until arms are parallel to the floor.

Hold for a moment and slowly lower the dumbbells to the starting position. Repeat.

Work to 3 sets of 8 - 12 reps.

Best Dumbbell Triceps Exercise?

Big arms. All of us want them even if looking like a bodybuilder isn't our goal. The triceps are important to getting that look and here is one of the best dumbbell triceps exercises I have ever tried.

I lay on my back on the floor to do this exercise. Take 1 dumbbell in your right hand and extend your right arm towards the ceiling, palm facing in. Now slowly bend your elbow and bring the weight towards the left side of your face. Rotate your palm as you lower the weight so that your palm faces forward on completion. I like to bring the weight beside my face, as close to the ground as possible. Be sure to bend at the elbow only; the bottom part of your arm stays facing the ceiling.

Slowly bring the arm back to starting position. Repeat. Do 10 reps with the one arm and then repeat with the other. Squeeze out the reps. You can use your free hand and help a little by putting it under the working arms wrist to get those extra reps in.

3 sets of 10. Start with a light weight. Technique and slow movement are important.

Do this right and watch those triceps grow!

The Bear Crawl

OK. When you get done doing this you'll probably be saying things about me I'd rather not hear. But here it is.

It's simple. Get down on your hands and feet. Hands on the floor and feet on the floor. You should look like a bear and now you will walk like a bear. Not Yogi - he walks upright. Walk like a bear on all fours.

Sound easy? OK, give it a try. You're not gonna go far on the first round but keep it up. Excellent strength builder. You will feel it in your upper body and in your legs. You should be breathing pretty heavily when you stop. Just think what you'll feel like when you do this for 10 or 15 minutes!

Simple Changes Bring Super Results!

Sometimes it's as simple as a small hand movement that changes the focus of your exercise.

Take the push-up. Hands about shoulder width apart, you work out the arms, chest, and back. What if you want a super triceps exercise?

Bring the hands together with the forefingers and the thumbs of each hand touching. When you do your pushup, put your nose right in the center of the triangle.

See the difference?! Your triceps are getting an extra tough workout.

Try some variations like hands wide, 1-handed pushups (good luck on that one) and so on. Be a little creative and watch the muscles grow.