Stand with your feet hip-width apart and extend both arms straight out to the sides at shoulder height. Keeping your arms straight, draw small, controlled circles with your hands - a few centimeters across is enough. Circle forward for your set, then reverse the direction. The circles are small, but holding your arms up is what does the work, so keep them level from the first rep to the last.

Works: shoulders, traps, upper back

Breathing: Breathe steadily and evenly throughout - the burn will tempt you to hold your breath; don't.

Common Mistakes: Letting the arms drift down below shoulder height as fatigue builds, shrugging the shoulders toward the ears, and turning small circles into wild swings.

Make Easier: Lower your arms for a few seconds mid-set whenever you need to, or work one arm at a time.

Make Harder: Make the circles bigger and slower, extend the set, or move on to Scissors (Arms) or Chest Expansions.