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  • 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.

  • Dumbbell Seated Single Arm Full Lateral Raise

    Sit tall holding one dumbbell at your side with slight bend in elbows.
    Raise arm outward until arms go overhead.
    Lower under control, maintaining constant tension on delts.

  • Dumbbell Seated Single Arm Lateral Raise

    Sit tall with one dumbbell at your side, palm facing inward.
    Lift arm outward until shoulder height, keeping elbow slightly bent.
    Lower smoothly and repeat, keeping torso still.

  • Dumbbell Single Arm Clean And Press

    Hold dumbbell between legs, hinge slightly, and pull explosively to shoulder.
    Catch dumbbell at shoulder height with knees slightly bent.
    Press overhead until arm fully extends, then lower under control.
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