Sitting on the end of a bench with your back straight and your feet on the floor, hold a dumbbell in each hand with your palms down and your hands resting on your knees. From this position, slowly raise the weight to shoulder height with your arms straight and your palms facing downward, then return the dumbbells to the start position.
Lying on your side with your bottom arm extended directly above you as if you were using your biceps as a pillow, bend your top arm so that your elbow is planted firmly in your side. Holding a dumbbell in your top hand (palm down) lift the weight upward in a rotating motion, keeping your elbow against your side and the triceps against your body. Slowly return to the starting position and repeat with both arms.
Take your weighted swing trainer and place directly in front of you with your left hand on the hosel (or clubhead) and your right hand on the grip, then slowly rotate the club, lowering the clubhead down toward your navel while crossing the grip across your torso. Hold for 30 seconds and slowly return to the opposite side. Repeat again.
Lying on your side and propping your head up with a firm pillow or a rolled towel, tuck your bottom arm close to your body, bending it at the elbow. Then, keeping your triceps against your body and holding a dumbbell in your bottom hand (palm up), slowly lift the weight to your chest in a rotating motion, keeping your elbow planted on the bench or floor. Return to the start position and repeat this action with both arms.
Stand with the feet slightly apart, hold a weight in each hand and place the weights at your sides palm facing you. The weights will only serve as anchors during this exercise. Slowly lift your shoulders upward towards your ears and then slowly roll the shoulders back and down simulating drawing the letter C. Repeat.
Sit in a chair or on a bench. Hold a weight in each hand and place the weight at shoulder height with your palms facing away from you. Flex your abdomen and slowly press the weight upward. Slowly lower the weight to the start position and repeat.