Raise a dumbbell vertically at chest height, feet shoulder-width apart. Maintaining your chest and knees over your toes, squat. Push up again.
Stand shoulder-width apart with a dumbbell in each hand. Hinge forward at the hips until your hamstrings stretch. Start again.
Hip-width apart, hold two dumbbells. Hip-hinge forward with a flat back and slightly bent knees. Pull the dumbbells to your chest, elbows tight. Lower again.
Lie on a bench or floor with a dumbbell in each hand at chest level. Press the dumbbells up toward the ceiling with tight elbows. Lower and repeat.
Stand hip-width apart with a dumbbell in each hand at shoulder level. Press the dumbbells up toward the ceiling with tight elbows. Lower and repeat.
Hold a dumbbell in each hand, palms facing front, elbows close to body. Curl the dumbbells toward your shoulders, maintaining your elbows still. Lower and repeat.
With arms stretched above, hold a dumbbell in each hand. Lower dumbbells behind your head with bent elbows. Repeat with straight arms.