Equipment: You’ll need a couple of medium-weight dumbbells (five to eight pounds each), and a light dumbbell (two to three pounds) or a 13- to 15-ounce can of beans. You’ll also need a small folded-up towel and a mat or large towel to lie on.
Easier Option: Stick to the lower range of reps, and do only three of these exercises—Alternating Front Raise, Back Fly and Side-lying External Rotation—until your shoulders get stronger. You should still use medium dumbbells for these (but a light one for the Side-lying External Rotation).
Warm-up and cool-down: Do a “mock” set of each exercise without the dumbbells to warm up your shoulder joints and the muscles around them, and to practise your technique before adding in the weights. Post-workout, take about five minutes to gently stretch your shoulders in different directions. And for a balanced exercise approach, add workouts for your arms, legs, lower back and abs, as well.
How Often: Do one set of each exercise for the repetitions suggested. To boost intensity, complete each of the six exercises and then do a second round (resting between sets), or do moves using heavier dumbbells. Try this designed-to-do-anywhere plan three times a week on non-consecutive days.
If you have shoulder pain, check with your doctor or a physiotherapist before trying these out.