You'll need a set of 3- or 5-pound dumbbells. Do 8 reps.
-Upright Rows: Stand with your feet shoulder-width apart and hold a 3- or 5- pound dumbbell in each hand in front of your hips, with your palms facing your body. Lift your elbows to shoulder height, bringing the weights in front of your chest. Hold for 2 counts and then release, lowering your arms back to the starting position in a controlled motion. Do 8 reps. -The upright rows sculpts your upper back and the back of your shoulders.