Moves Grab a chair, a pillow and a pair of dumbbells and get started.
In week two, do two sets of 10 to 15 reps of each move. In week four, lift that same amount of weight, but do a third set of each exercise. Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand. Extend your arms by your sides with your palms facing up. Slowly curl weights toward shoulders.