- 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.
- Set bench to incline and hold dumbbell above chest with palmsfacing in.
- Bend elbow to lower dumbbell toward forehead under control.
- Extend arm fully, squeezing tricep at the top.
- Hold dumbbell at shoulder height, feet shoulder-width apart.
- Dip slightly at knees, then drive upward, pressing dumbbell overhead.
- Lock out arm briefly, then lower dumbbell under control.
- Sit tall holding dumbbell overhead with one hand, arm fully extended.
- Lower dumbbell behind head by bending elbow slowly.
- Extend arm back up, squeezing triceps at the top.
