- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Grab dumbbell from floor with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower dumbbell fully back to the floor each rep.
- 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.
- Sit tall holding dumbbell at your side with palm facing forward.
- Curl dumbbell up, then rotate palm downward at the top.
- Lower slowly with palm down, controlling the entire descent.
- Lie prone on the box, chest just off edge, arms holding straps.
- Start with arms down, palms facing in, shoulders set away from ears.
- Lift arms out to a T, squeezing shoulder blades, keeping neck long.
- Lower with control, maintain neutral spine, repeat for smooth controlled reps.
