Barbell Overhead Press

Difficulty: Intermediate

  1. Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
  2. Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
  3. Press until your elbows are extended and push your head forward slightly.
  4. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

Dumbbell Seated Overhead Press

Difficulty: Beginner

  1. Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
  2. Raise the dumbbells upwards and pause at the contracted position.
  3. Lower the weights back to starting position.

Cable Lateral Raise

Difficulty: Beginner

  1. Use a handle attachment with the cable set all the way to the bottom of the machine.
  2. You should vertically abduct at the shoulder raising your arm straight out to the side.
  3. Raise until your arm is parallel with the ground and then back to the starting position.

Barbell Upright Row

Difficulty: Advanced

  1. Take a double overhand roughly shoulder width grip.
  2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.