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Dumbbell Shrugs -  Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.  Works shoulders

Forearm Curls - Sit on a flat bench and hold a dumbbell with your palm up. Place forearm flat on the bench with the back of your wrists on the edge of the bench (You can also place your wrists on your knees and perform this exercise). Lower dumbbells as far as possible, keeping a tight grip. Curl dumbbells up as high as possible. Do not let your forearms move! Can also be done with a barbell. Works forearms.

Weighted Crunches - Lie flat on the floor with legs either on the floor with knees arched or as shown opposite. Hold plate behind neck or on chest with both hands or use no weight. Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the floor. Works upper, middle abdominal muscles.

Weighted Side Bends - Stand up straight and hold a dumbbell in one hand. The free hand can dangle along side your body or be placed
behind your head. 2. Bend sideways holding your pelvis very firm. The shoulder of the arm holding the dumbbell should bend toward the floor
3. When you reach a point where you cannot bend further, inhale, hold your breath and raise yourself back to the erect starting position exhaling when you reach the vertical
position. Works oblique muscles