- Sit upright holding dumbbells with your elbows bent approximately 90 degrees.
- Raise your elbows outward while maintaining the same elbow angle.
- Stop when your upper arms reach approximately shoulder height.
- Lower the dumbbells slowly without relaxing your shoulders.
- Sit upright with legs extended, holding one dumbbell at shoulder height.
- Brace your core and press the dumbbell overhead without leaning sideways.
- Fully extend your arm while keeping your torso stable.
- Lower the dumbbell slowly to your shoulder.
- Sit upright with legs extended, holding dumbbells at shoulder height.
- Brace your core and press both dumbbells overhead.
- Fully extend your arms without leaning your torso backward.
- Lower the dumbbells slowly to shoulder height.
- Hold the barbell in your hand just off the ground. You should be in a lunge position.
- Rotate toward the landmine as you raise your back knee.
- Stand, rotate forward, and press the barbell upward.
- Lower the barbell to the ground and repeat.
