MUSCLES ENGAGED Shoulders The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well. Biceps Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 Start in a standing position with your feet hip width apart while holding a pair of dumbbells in your hands. Step 2 Bend at the hips and knees until the dumbbells are just past your knees. Make sure to keep your chest proud and your eyes up the entire time. Step 3 Jump up and fully extend your knees and hips, shrug your shoulders and pull the dumbbells up and on to your shoulders.