- Stand or sit tall holding dumbbell at your side with palm facing inward.
- Curl dumbbell toward shoulder while keeping elbow tight to torso.
- Squeeze bicep, then lower slowly to full extension under control.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Grab dumbbell from floor with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower dumbbell fully back to the floor each rep.
- Hinge at hips with back flat, holding dumbbell under shoulder with arm extended.
- Pull elbow out and back at a wide angle, targeting rear delt.
- Squeeze at the top, then lower slowly to full stretch.
- Sit tall holding one dumbbell at your side with palm facing inward.
- Curl dumbbell toward shoulder while keeping elbow tight to your torso.
- Squeeze bicep, then lower slowly to full extension under control.
