- Sit tall holding dumbbells at sides with slight bend in elbows.
- Raise arms outward until arms go overhead.
- Lower under control, maintaining constant tension on delts.
- 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.
- 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.
- Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
- Catch dumbbell at shoulder height with knees slightly bent.
- Press overhead until arm fully extends, then lower under control.
