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  • Dumbbell Seated Single Arm Full Lateral Raise

    Sit tall holding one dumbbell at your side with slight bend in elbows.
    Raise arm outward until arms go overhead.
    Lower under control, maintaining constant tension on delts.

  • Dumbbell Seated Single Arm Lateral Raise

    Sit tall with one dumbbell at your side, palm facing inward.
    Lift arm outward until shoulder height, keeping elbow slightly bent.
    Lower smoothly and repeat, keeping torso still.

  • Dumbbell Single Arm Push Press

    Hold dumbbell at shoulder height, feet shoulder-width apart.
    Dip slightly at knees, then drive upward, pressing dumbbell overhead.
    Lock out arm briefly, then lower dumbbell under control.

  • Dumbbell Single Arm Thruster

    Hold dumbbell at shoulder height with feet shoulder-width apart.
    Squat down, then drive upward, pressing dumbbell overhead in one motion.
    Lower dumbbell as you descend into next rep smoothly.
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