Focus: shoulders, anterior, medial, and posterior deltoids

Use a set of light to medium weight dumbbells (2 to 5 lbs.) to begin and a sturdy, armless chair. Perform two sets of 12-16 reps.

Sit on front edge of chair seat with feet firmly on floor, back straight. Position your hands slightly to the outside of shoulders, holding dumbbells with palms facing forward, elbows out to sides and bent. Slowly press dumbbells overhead until arms are extended. Lower the weights back to the shoulders in a slow and controlled manner.

Tips: Keep your back and neck straight; also keep your chest lifted as you raise and lower the weights. Don't lock your elbows or arch your back at top of move.

Note: You can do this exercise standing or sitting. To do a one-arm military press, perform each set one arm at a time.

More great bone-building workouts:

Shoulder Press
Shape up your shoulders

Bent-Over Rows
Bent-over rows are a demanding but highly effective method for building strength in these rear core muscles.

Squats
This exercise is one of the most efficient ways to strengthen the legs.

Back Extensions
This exercise improves posture and is excellent for torso flexibility and strength, both of which reduce the risk of lower back pain.

Lateral Pulldowns
This strength move targets your upper back muscles