- Hinge at hips with back flat, holding kettlebell under shoulder.
- Pull elbow out and back at a wide angle, targeting rear delt.
- Squeeze at the top, then lower slowly to full stretch.
- Stand facing cable and hold handle at shoulder height with arm extended.
- Pull handle toward upper face while driving elbow outward and back.
- Squeeze rear delt at the end, then return slowly with control.
- Stand tall with an overhand grip on the barbell. Raise your arms until your fists are around eye level.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- 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.
