Whether you’re a fitness novice or a regular at the gym, you’ll find something to love about these upper body moves from Certified Personal Trainer, David Case. Even though all of these moves are simple, paying close attention to your form is what’s going to make them most effective.

If you’re a beginner it’s best to start out with the modifier moves. Once you progress, you can try to perform the regular or intensified moves. No matter your level, remember to only use weights that allow you to maintain good form. As a workout, try performing 10-12 reps of each move and repeating 2-3 times. As always, remember to give your body the proper amount of rest and recovery after every workout!

Before beginning any exercise program or changing your physical activity patterns, you should always consult with your doctor or physician, particularly if you have been injured or have a medical condition.