Sit upright on a bench with back support - slightly inclined, holding a dumbbell in each hand at shoulder height with your palms facing forward and feet flat on the floor. Brace your core and press the weights overhead until your arms are fully extended without arching your lower back. Lower the ...

Stand with your feet shoulder-width apart, chest up, and core braced. Lower into a squat while keeping your heels down and knees in line with your toes. Drive powerfully through your legs and use that momentum to press the weight overhead in one smooth movement. Lower the weight under control bac...

To perform a kettlebell clean and press, swing the kettlebell between your legs and pull it up to your shoulder in one fluid motion (the clean), then drive it overhead until your arm is fully locked out, primarily targeting the shoulders, triceps, glutes, and hamstrings.

Lift the handle outward from your side by starting with the cable behind you and raising your arm to shoulder height with a slight elbow bend, then lower it slowly while keeping your torso still and shoulder down.

Raise your arms out to your sides by lifting the dumbbells with a slight elbow bend until they reach shoulder height, then lower them slowly while keeping your shoulders down and core braced.

Pull the rope toward your forehead by driving your elbows back and squeezing your shoulder blades together while keeping your torso upright and controlling the return to full arm extension.

Stand facing a cable machine with a rope attachment set at upper chest or face height, grip the rope with both hands and pull it toward your face while flaring your elbows and squeezing your shoulder blades together, then return under control.

To perform an Egyptian lateral raise, set a cable pulley to waist height. Ideally you should use ankle straps around your wrist, but if one is not available use a conventional handle. Lean your entire body outward at an angle while holding onto the cable column with your non-working hand for supp...