4. Shoulder Presses
These work the entire rotator cuff area, outer chest, and upper back. Hold a dumb bell in each hand and then lift them over your shoulders with your elbows facing forward or outward (do sets of both preferably). Then lift the weights straight up. As always, do fast jerky movements and use lighter weights if youâ€™re looking for speedy muscle, or use heavier weights and slower movements if youâ€™re looking for massive muscle.