- Lay on your side on a bench or box. Place one hand on the floor and the other hand is holding the dumbbell.
- While keeping your elbow mostly extended, raise the dumbbell to the side.
- The end of the range of motion is when the dumbbell is pointed toward the ceiling.
- Make sure you don't flex and extend your elbow.
- Stand with your feet shoulder-width apart, holding 2 dumbbells in each hand.
- Keep your back straight and chest lifted, engage your core to maintain balance.
- Begin the movement by lifting the dumbbells straight up towards your chin, keeping your elbow close to your body and the weight in line with your shoulder.
- Continue to lift the weight until it reaches the chin or neck level, keeping the elbow high and close to the body.
- Stand facing the TRX straps and hold onto the handles with an overhand grip, keeping your arms straight and hands slightly wider than shoulder-width apart.
- Keeping your core engaged, slowly raise your arms forward until they are overhead.
- Pause for a moment at the top of the movement, then slowly lower your arms back to the starting position.
- Start by setting up the TRX straps to a secure anchor point and adjust the straps so that they hang about waist height when you stand under them.
- Stand facing the TRX straps, grab the handles with both hands, and step forward so that your body is in a plank position with your hands directly beneath your shoulders.
- Lower your body down by bending your elbows until your chest nearly touches the handles. Keep your core tight and your body in a straight line.
- Push your body back up to the starting position, straightening your arms as you do so. Make sure to engage your chest, triceps, and core throughout the movement.
