7 Essential Free-Weight Exercises For The Upper Body

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 you’re looking for speedy muscle, or use heavier weights and slower movements if you’re looking for massive muscle.