- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground.
- Lower the bar to your mid chest
- Raise the dumbbells (slowly and controlled) until you've locked your elbows.
- Stand tall on lean slightly forward.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
- Perform an upright row until elbows are bent at 90 degrees and arms parallel to the ground.
- Rotate your shoulders, raising the dumbbells overhead. Then press overhead.
- Stand tall with an overhand grip on the dumbbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
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