This simple move will hit all of the tiny muscles from your wrists to your shoulders. Trust me, there are too many to name, but you will feel all of them working! 1. Stand with your feet shoulder-width apart and a 1- to 2-pound dumbbell in each hand, arms extended in front of you at shoulder height, palms down. 2. Quickly rotate your wrists inward as far as possible, then outward. 3. Continue alternating for 60 seconds.