Work you shoulders and your biceps with this upper body move.
Goalpost. Stand with your feet hip-width apart, holding 3- or 5-pound dumbbells. Lift your arms out to the sides and bend your elbows so your palms face one another at chest level. Rotate your arms so your palms face your head, like goalposts. Be sure to keep your shoulders pressed down. Repeat for 10. Make sure your abs are pulled in and lift your chest. As you're lifting, check in with your neck. You shouldn't feel any pain or pinching. If you do, lower your elbows a few inches. The second time you do these goalposts, balance on your left leg for 5 reps. Keep your abs engaged, your chest lifted, and press your shoulders down, then switch legs and balance on your right leg for 5 reps. The third time you do the goalposts, stand on a thin folded yoga mat or back towel, standing on your left leg for 5 reps. The unstable surface challenges your balance and steps up the difficulty level. Remember to engage your arms and lift your chest. Switch to your right leg for the final 5 reps. This move works your shoulders and biceps.