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  • Dumbbell Seated Single Arm Lateral Raise

    Sit tall with one dumbbell at your side, palm facing inward.
    Lift arm outward until shoulder height, keeping elbow slightly bent.
    Lower smoothly and repeat, keeping torso still.

  • Dumbbell Single Arm Clean And Press

    Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
    Catch dumbbell at shoulder height with knees slightly bent.
    Press overhead until arm fully extends, then lower under control.

  • Dumbbell Single Arm Hang Clean And Press

    Hold dumbbell in one hand at thigh level with slight knee bend.
    Pull dumbbell upward explosively to shoulder, catching it smoothly.
    Press overhead, fully extending arm, then return to start position.

  • Dumbbell Single Arm Push Press

    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.
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