Breathe out on exertion and breathe in on recovery. If you injure a specific muscle or have significant muscle soreness, don't exercise this muscle group until the discomfort is gone. Weight training should be done two days per week with one to two days of rest in between. Extend both arms away from your body until they are parallel to the floor. Repeat 10-12 times.
Upright Row Hold a weight in each hand at the front of the thighs.
Raise both weights to armpit level, keeping your elbows higher than your hands. Next lower the weights to the starting position. Repeat 10-12 times. Shoulder Press Sit on a bench with a weight in each hand at shoulder level. Slowly push one weight upward to full extension, then lower and push the other one upward.