- Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
- Bring the dumbbell to your shoulder, with your palm facing forward and your elbow bent.
- From this starting position, extend your arm upwards so that the dumbbell is overhead.
- Make sure to keep your core engaged and your back straight throughout the movement.
- Start by placing two dumbbells on the floor, about shoulder-width apart.
- Position yourself in a plank position with your hands on top of the dumbbells, keeping your arms straight.
- Keep your feet together, with your toes resting on the floor.
- Engage your core and lower your body towards the floor by bending your arms, until your chest nearly touches the dumbbells.
- Push your body back up to the starting position, straightening your arms and engaging your chest, triceps and shoulders.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
- Lay flat on an incline bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
