- Hold dumbbells at thighs with slight knee bend and flat back.
- Pull dumbbells to shoulders explosively, catching them in partial squat.
- Stand tall and press overhead until arms are fully extended.
- 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.
- 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.
- 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.
