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  • Dumbbell Laying Incline Lateral Raise

    Lay on your side on an incline bench. Brace yourself by holding onto the bench.
    While keeping your elbow mostly extended, raise the dumbbell to the side.
    The end of the range of motion is when the dumbbell is pointed toward the ceiling.
    Make sure you don't flex and extend your elbow.

  • Dumbbell Alternating Single Arm Thruster

    Hold two dumbbells at shoulder height, palms facing inward.
    Squat down, then drive upward, pressing one dumbbell overhead.
    Lower dumbbell as you descend again, alternating arms each rep.

  • Dumbbell Neutral High Incline Bench Press

    Set bench to high incline and hold dumbbells with neutral grip at shoulders.
    Press dumbbells upward until arms extend without locking elbows.
    Lower slowly to shoulder level and repeat.

  • Dumbbell Seated Full Lateral Raise

    Sit tall holding dumbbells at sides with slight bend in elbows.
    Raise arms outward until arms go overhead.
    Lower under control, maintaining constant tension on delts.
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