The widely respected fitness guru laid out specific workouts that everyone should include in their routine to help build strength.

Pull the weights up toward your ribcage and squeeze your shoulder blades at the top of the movement. Hold dumbbells roughly in line with your shoulders. Straighten your arms to press the dumbbells up.

Want Bigger, Stronger Arms? Finish Off Your Workout With This Exercise.

Unlock your biggest, strongest upper body yet with this Chris Bumstead-approved workout for sleeve-splitting arms.

In the fourth of a five-part series, Dana Santas explains how strong scapular muscles promote healthy shoulders, better posture and a pain-free upper body.