- Hold two dumbbells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing one dumbbell overhead.
- Lower dumbbell as you descend again, alternating arms each rep.
- Hold dumbbells at sides, hinge slightly, and explosively pull to shoulders.
- Catch dumbbells at shoulder height with knees slightly bent.
- Press overhead until arms extend, then lower under control.
- Hold dumbbells at thighs with slight knee bend and flat back.
- Pull dumbbells to shoulders explosively, catching them in partial squat.
- Stand tall and press overhead until arms are fully extended.
- Set bench to high incline and hold dumbbells with neutral grip at shoulders.
- Press dumbbells upward until arms extend without locking elbows.
- Lower slowly to shoulder level and repeat.
