- Lay on your side on an incline bench. Brace yourself by holding onto the bench.
- While keeping your elbow mostly extended, raise the dumbbell to the side.
- The end of the range of motion is when the dumbbell is pointed toward the ceiling.
- Make sure you don't flex and extend your elbow.
- Hold two dumbbells at shoulder height, palms facing inward.
- Squat down, then drive upward, pressing one dumbbell overhead.
- Lower dumbbell as you descend again, alternating arms each rep.
- Set bench to high incline and hold dumbbells with neutral grip at shoulders.
- Press dumbbells upward until arms extend without locking elbows.
- Lower slowly to shoulder level and repeat.
- Sit tall holding dumbbells at sides with slight bend in elbows.
- Raise arms outward until arms go overhead.
- Lower under control, maintaining constant tension on delts.
