This will focus on your shoulders and traps area. Go for 10-15 reps for each exercise. First just sit straight up with the dumbbells to your side. Then lift by hanging with your arms by shrugging your shoulder and not lifting your arms. You don’t bend or use your arm muscles. You use just your shoulders. You can also face your knuckles forward to work more of the front shoulders and face your wrists facing forward to work the back shoulders. Get more tips and workouts at my website on flexformation.com