Dumbbell Y-raises are a solid exercise for shoulder mobility and range of motion, but they’re not ideal for building size.

Firm sagging arms after 45 with five standing moves using bands and kettlebells. Build tone, posture, and strength.

Hip thrusts, Romanian deadlifts, and squats are staples, but Nippard says you might be sleeping on one of the best glute-building exercises out there.

Short on time? This 22-minute legs and shoulders workout hits all the right muscles using only dumbbells and a kettlebell.