- Stand tall, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Press the dumbbells outward into a y shape.
- 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.
- 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.
- 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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