Dumbbell 21s: Stand with feet shoulder-width apart. Hold one dumbbell with both hands, arms down. With elbows slightly bent, raise dumbbell straight out in front of you, no higher than parallel to the ground. Return to start. Do 7 reps. Now bring dumbbell up to chest and press forward. Return to chest. Do 7 reps. Then, starting with dumbbell at chest level, raise straight up overhead. Return to chest. Do 7 reps.