Dumbbell Overhead Shouldering

Start: Use both hands to grasp a dumbbell by its ends and hold it against your chest. Stand tall with your feet shoulder width apart.

Movement: Shift the dumbbell to your right shoulder, then press it directly overhead until your arms are straight and lower it to your left shoulder. That is 1 repetition. Continue to move the weight in this manner until you have worked for half of your allotted time. Then switch directions (that is, push the dumbbell up from your left shoulder) and do the rest of your reps.