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  • Dumbbell Single Arm Shoulder Extension

    Hold dumbbells at your sides with straight arms and palms neutral.
    Move arm backward until you feel lats and rear delts engage.
    Lower slowly to starting position under full control.

  • Dumbbell Single Arm Pendlay Row

    Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
    Grab dumbbell from floor with straight arm, keeping back flat and core braced.
    Pull elbow straight up to ribs, then lower dumbbell fully back to the floor each rep.

  • Dumbbell Single Arm Pullover

    Lie on bench holding one dumbbell above chest with slight elbow bend.
    Lower dumbbell in an arc behind head until you feel a deep stretch.
    Pull dumbbell back over chest using lats and triceps, keeping movement controlled.

  • Dumbbell Single Arm Rear Delt Row

    Hinge at hips with back flat, holding dumbbell under shoulder with arm extended.
    Pull elbow out and back at a wide angle, targeting rear delt.
    Squeeze at the top, then lower slowly to full stretch.
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