Why: This one should be done with no weights at all—and before every shoulders workout. Why? “One of the key things to keep in mind when training shoulders is you need to have the requisite mobility in the shoulder to press overhead,” says Chris Cooper, a personal trainer and co-owner of Active Movement & Performance on Long Island, NY. “If that is lacking, it could cause potential problems for the shoulder joint.”
How: Stand against a wall, arms at right angles, pointed up like football goal posts. Slowly, slide your arms up straight overhead, then back to right angles, keeping your forearms and backs of hands against the wall (if you can).