You'll want to do this week after week.
The below dumbbell routine, which Jamison created for SELF, targets all of those key players with moves like the bent-over row, overhead press, pullover, and single-arm chest press. It also delivers bonus work to your rear deltoids—the small muscles on the back of your shoulders that many people tend to forget about when lifting—with a rear delt raise.
“By working your upper body, one, you’re mobilizing your chest,” says Jamison. “And then you're strengthening your upper back.” This combo of strength and mobility will allow you to stand up taller and generally just feel less achy, she explains. This upper-body workout is straightforward: There are just five moves, and you do each for the same number of reps. It’s also easy to progress as your strength improves. You can either add more reps, increase the weight you’re holding , or follow the tips beneath each move below on how to ramp up the difficulty.
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