Improve your posture: 4 exercises that target your shoulders and back

You can do these moves at the gym or at home — all you need is some hand weights. Incorporate them into your weekly workout and you'll feel stronger in no time.

1. Arm slides Lie on stomach with arms lifted at a 90-degree angle, ensuring elbows are in line with shoulders. Hold for two seconds. Stretch arms forward, bringing fingers into a diamond shape above your head. Hold for two seconds. Return arms to starting position. Do eight to 10 reps.

Perfect your form: Roll shoulders down and away from ears. Dial it down: Rest arms on ground for a few seconds between reps. Amp it up: Lift arms in longer, five-second increments.

2. Front to lateral raise Stand with feet hip-width apart, hands in front of thighs, holding dumbbells. Keeping elbows straight, lift arms to shoulder height. Maintaining arm height, move hands out to each side. Hold for one breath and lower hands to beside thighs. Reverse movement and return to starting position. Do 12 to 16 reps.

Perfect your form: Keep shoulders back, with core engaged and a light bend in the knees. Dial it down: Perform move without the weights. Amp it up: Stand on one leg; switch sides halfway through.

3. Bent-over fly Holding two- to five-pound weights, lean forward with feet hip-width apart, knees soft and arms straight, 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.

Perfect your form: Keep your torso still. Dial it down: Raise your hands with elbows bent. Amp it up: Pause for five seconds when your arms are raised.

4. Bent-Over Row Holding five- to 10-pound weights, lean forward with feet hip-width apart, knees soft and arms straight, palms facing inward. Pull dumbbells toward your chest, squeezing shoulder blades together. Return to starting position. Do 15 reps.

Perfect your form: Focus on using your back muscles, not your arms. Dial it down: Use lighter weights. Amp it up: Perform the exercise balanced on one leg, with the other extended comfortably behind you.