- Sit on the ground facing the landmine with your legs spread. Hold the end of the bar in both hands in front of your chest with your palms facing each other.
- While keeping your torso tall and core brace, drive the end of the bar upward until your arms are fully extended. Lean forward slightly for full range of motion in the shoulder joints. Lower the bar back down to the starting position.
- Repeat for desired number of reps.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- lower the bar and repeat.
- Sit with your chest in your lap, dumbbells in hands, arms bent, internally rotate shoulders.
- Raise dumbbells out to sides, squeeze rear delts.
- Lower weights, repeat for reps.
- Sit upright on bench or box.
- Hold dumbbells at sides
- Lift arms to shoulder height.
