How to do it: Lie face up. Hold dumbbell in right hand over shoulder, arm straight. Extend left arm overhead, biceps by ear.

Pritchard recommends performing three sets of each exercise, working for 40 seconds, then resting for 20 seconds. “Sprinkle ...

If it’s muscle and strength you’re looking to develop in your upper body then using free weights, like a pair of dumbbells, is one of the most effective ways to do this. But if you’re a little pressed ...