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  • Dumbbell Laying Silverback Shrug

    Lay on an incline bench with your arms hanging freely.
    Pull your shoulder blades back toward the ceiling.

  • Dumbbell Single Arm Upright Row

    Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
    Keep your back straight and chest lifted, engage your core to maintain balance.
    Begin the movement by lifting the dumbbell straight up towards your chin, keeping your elbow close to your body and the weight in line with your shoulder.
    Continue to lift the weight until it reaches the chin or neck level, keeping the elbow high and close to the body.
    Lower the weight back down to the starting position with control.

  • Dumbbell Overhead Shrug

    Press both dumbbells overhead with your arms fully extended.
    Keep your elbows straight and shrug your shoulders toward your ears.
    Pause briefly, then lower your shoulders under control.
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