The 10-minute shoulder and back workout

You need: two sets of dumbbells, one heavy (five to 10 pounds) and one light (two to five pounds). THE PAYOFF: Look forward to better posture, strong shoulders and a toned back. This workout zeroes in on your deltoid, rhomboid and trapezius muscles. CALORIE-BURNING BONUS: Blast away even more fat and get your heart rate pumping by doing 30 to 60 seconds of your favourite high-intensity cardio move between exercises. This month, try mountain climbers or plank jacks. 1. Push-up 1. Push-Up Start in plank position with your knees on the ground. Lower your body until your elbows are bent to 90 degrees, then return to starting position. Do 15 reps. Dial it down: Stand and do push-ups against a wall. Amp it up: Do push-ups from your toes. Perfect your form: Squeeze your glutes and engage your core so your body stays in a straight line from head to toe. 2. Shoulder Press 2. Shoulder Press Stand, holding five- to 10-pound weights, with feet hip-width apart, knees bent, hands at ear height and elbows bent. Extend both arms overhead and slightly in front of you. Return to starting position. Do 15 reps. Dial it down: Do one arm at a time. Amp it Up: Go down into a squat each time you raise your hands up. Perfect your form: Hold your core tight and shoulders back. 3. Bent-over row 3. Bent-Over Row Holding five- to 10-pound weights, lean forward with feet hip-width apart, knees soft and arms extended with palms facing inward. Pull dumbbells toward your chest, squeezing shoulder blades together. Return to starting position. Do 15 reps. Dial it down: Use lighter weights. Amp it up: Perform the exercise balanced on one leg, with the other extended comfortably behind you. Perfect your form: Focus on using your back muscles, not your arms. 4. Bent-over fly 4. Bent-Over Fly Holding two- to five-pound weights, lean forward with feet hip-width apart, knees soft and arms extended with palms facing inward. Raise both hands out to the sides, squeezing shoulder blades at the top of the motion. Return to starting position. Do 15 reps. Dial it down: Bend your elbows. Amp it up: Pause for five seconds when you raise your arms. Perfect your form: Keep your torso still. 5. Dumbbell raises 5. Dumbbell Raises Stand, holding two- to five-pound weights, with feet hip-width apart, knees soft and hands at your hips. Raise arms in front to shoulder height, pause, then lower arms. Next, raise arms out to the sides to shoulder height, pause, then lower arms. Do 15 reps. Dial it down: Do one arm at a time. Amp it up: Move arms in front, then out to the sides, without lowering them in between. Lower arms to starting position, then repeat in reverse (starting with the side raise). Perfect your form: Avoid locking your elbows or raising your arms above shoulder height.