- Stand tall holding dumbbells at your sides with slight bend in elbows.
- Raise arm outward until arms are parallel with the ground.
- Lower under control, maintaining constant tension on delts.
- Stand tall holding dumbbells at your sides with slight bend in elbows.
- Raise arm outward until arms are parallel with the ground.
- Lower under control, maintaining constant tension on delts.
- Hold kettlebell just above knee with slight bend in hips and knees.
- Explosively pull kettlebell to shoulder, catching it in a partial squat.
- Stand tall and press kettlebell overhead until arm is fully extended.
- Lay flat on a decline bench with your feet in the pads. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar until you've locked your elbows.
- Sit upright with legs extended, holding dumbbells at shoulder height.
- Brace your core and press one dumbbell overhead without leaning backward.
- Lower the dumbbell slowly, then repeat with the opposite arm.
