- Stand on band and hold handle or loop at your side with slight elbow bend.
- Raise arm out to the side until shoulder height, keeping torso still.
- Lower slowly under control, maintaining constant tension on the delt.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Stand tall with a single dumbbell at your side.
- Raise the dumbbell with your elbow mostly extended until it is above your head.
