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| Seated Dumbbell Press |
Preparation
Sit on a bench, place dumbbells on thighs.
While keeping stationary raise dumbbells to shoulder height.
Movement
Press dumbbells up until arms are extended.
Now lower dumbbells back down to the starting position.
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| Standing Barbell Press |
(Super-Set)
Preparation
Stand with barbells positioned near shoulder with elbow below wrists.
Movement
Press barbell upward until arms are extended overhead.
Lower to side of shoulder and repeat.
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| Upright Row |
Preparation
Grasp a barbell with an overhand grip that is slightly less than shoulder width.
Movement
Use the sides of your shoulders to lift the bar, raising your elbows up and to the side.
Lower the bar back down to the starting position.
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| Landmine Press |
Preparation
Wedge one end of the bar into a corner, resting the bar on your upper chest and gripping it with one hand.
Movement
Keeping your core braced, press the bar up and out until your arms are straight, then lower slowly.
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| Plate Front Rises |
(Super-Set)
Preparation
Stand with your feet hip-width apart and hold a plate with both hands in front of you, arms extended down.
Movement
Slowly raise the plate up in a smooth arc, lifting until your hands come level with your shoulders or slightly above. Pause a moment, then lower slowly to the start.
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| Side Raises |
Pick up dumbbells and stand straight with dumbbells by your sides at arms length.
Movement
While keeping stationary (no swinging) lift dumbbells up until slightly parallel to the floor.
Now lower dumbbells back down to the starting position.
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| Face Pulls |
Preparation
Attach a rope to a pulley station set at about chest level.
Grasp both ends of the rope with a pronated (overhand) grip.
Movement
pull the center of the rope slightly up towards the face.
Return and repeat.