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  • Dumbbell Alternating Arnold Press

    Start in a standing position

  • Dumbbell Alternating Overhead Press

    Start with two dumbbells just above your shoulders.
    Press one dumbbell to the ceiling while keeping the other in place.
    Let the first dumbbell return to its starting position before pressing the other dumbbell.

  • Dumbbell Neutral Alternating Overhead Press

    Start with two dumbbells near your shoulders with a neutral grip.
    Press one of the dumbbells toward the ceiling while keeping the other in position.
    Let the first dumbbell return to its starting position before pressing the other.

  • Dumbbell Overhead Squat

    Stand with your feet slightly wider than shoulder-width apart and hold two dumbbells overhead with both hands, using an overhand grip.
    Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
    Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
    Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
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