- Lie on bench holding one dumbbell above chest with slight elbow bend.
- Lower dumbbell in an arc behind head until you feel a deep stretch.
- Pull dumbbell back over chest using lats and triceps, keeping movement controlled.
- Hinge at hips with back flat, holding dumbbell under shoulder with arm extended.
- Pull elbow out and back at a wide angle, targeting rear delt.
- Squeeze at the top, then lower slowly to full stretch.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Pick kettlebell from ground with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower kettlebell fully back to floor each rep.
- Lie on bench holding one kettlebell above chest with slight elbow bend.
- Lower kettlebell in an arc behind head until you feel a deep stretch.
- Pull kettlebell back over chest using lats and triceps, keeping control.
