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  • 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.

  • Dumbbell Single Arm Full Lateral Raise

    Stand tall with a single dumbbell at your side.
    Raise the dumbbell with your elbow mostly extended until it is above your head.

  • Dumbbell Single Arm Lateral Raise

    Stand tall holding dumbbells at your sides with slight bend in elbows.
    Raise arm outward until arms are parallel with the ground.
    Lower under control, maintaining constant tension on delts.
    Stand tall holding dumbbells at your sides with slight bend in elbows.
    Raise arm outward until arms are parallel with the ground.
    Lower under control, maintaining constant tension on delts.

  • Dumbbell Seated Bent Arm Lateral Raise

    Sit upright holding dumbbells with your elbows bent approximately 90 degrees.
    Raise your elbows outward while maintaining the same elbow angle.
    Stop when your upper arms reach approximately shoulder height.
    Lower the dumbbells slowly without relaxing your shoulders.
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