Developing great upper body strength is a function of consistency, incremental load, variety and focus. The Upper Body Light Challenge provides an easy means to maintain some of the pressure required for muscular and neural adaptations to take place. It is an awesome addition to everything else you do on the days you exercise and a brilliant way to keep things revving on the days when you're too busy to get in a harder workout.  

Instructions: Keep your arms up during a set. Here is video how to for bicep extensions, standing shoulder taps and raised arms circles.