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  • Ez Bar Upright Row

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

  • Dumbbell Alternating Z Press

    Sit upright with legs extended, holding dumbbells at shoulder height.
    Brace your core and press one dumbbell overhead without leaning backward.
    Lower the dumbbell slowly, then repeat with the opposite arm.

  • Cable Single Arm Thruster

    Face away from a low cable, holding the handle at shoulder height.
    Squat while keeping your chest raised and feet flat.
    Stand forcefully and press the handle overhead.
    Lower the handle to your shoulder and repeat.
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