Position your arms in front of you, with your palms facing your thighs. Slowly raise the dumbbells up, keeping your arms straight, until your arms are shoulder height and parallel to the ground.

Trainers share how to make the most of arm exercises without weights, plus our favorite moves that help improve mobility and posture in just minutes a day.

Inhale as you bend your elbows and slowly move your upper body toward the wall while keeping your feet flat on the ground. Hold this position for a second or two. Exhale and use your arms to push ...