Building strength in the upper body can seem like something reserved only for the gym using a barbell and gradually heavier dumbbells. However, Nike trainer and muay thai boxer Nesrine Dally took to Instagram to show us four tips on how to strengthen your upper body at home, even if you only have access to a few dumbbells.

Dally shared videos of four different movements: a high-kneeling single-arm overhead press, a semi-kneeling single-arm overhead press, a Z-press, and a split-arm single-arm overhead press. “Even though we do not have access to endless barbells and weights at home, we need to think outside the box to find the stimulus and stress for our body so that it can adapt and give us the beautiful strength gains we desire!” Dally wrote in the caption. Try these exercises at home and see if you notice any improvement.