Begin in a downward dog position with your hands and feet on the floor, hips raised.- Lower your head towards the ground by bending your elbows.
- Push yourself back up to the starting position.
- Keep your core engaged and back straight throughout the movement.
- Repeat for the desired number of reps.
- Sit on the edge of a bench with a dumbbell in each hand, leaning forward at the hips.
- Keep your back flat and arms slightly bent as you raise the dumbbells out to the sides.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Sit on a bench with back support, holding a dumbbell in each hand at shoulder height, palms facing you.
- Press the dumbbells overhead while rotating your palms outward.
- Reverse the motion to return to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Raise your arms out to the sides until they are parallel to the floor.
- Slowly lower the dumbbells back to the starting position.
- Keep a slight bend in your elbows throughout the movement.
- Repeat for the desired number of reps.
- Lie on your side on a bench, holding a dumbbell in the top hand.
- Bend your elbow to 90 degrees, keeping your upper arm against your side.
- Rotate your arm upward, lifting the dumbbell.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of reps before switching sides.
- Sit on a bench with a dumbbell in each hand at your sides.
- Raise your arms out to the sides until they are parallel to the floor.
- Slowly lower the dumbbells back to the starting position.
- Keep a slight bend in your elbows throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend over at the waist with your arms hanging down and your palms facing each other.
- Raise your arms out to the sides, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs.
- Raise the dumbbells in front of you to shoulder height, keeping your arms straight.
- Slowly lower the dumbbells back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Sit on a bench with a dumbbell in each hand resting on your thighs.
- Raise the dumbbells in front of you to shoulder height, keeping your arms straight.
- Slowly lower the dumbbells back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend over at the waist with your arms hanging down and your palms facing each other.
- Raise your arms out to the sides, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend over at the waist with your back flat and arms hanging down.
- Pull the dumbbells towards your chest, keeping your elbows out to the sides.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Stand with your feet shoulder-width apart, holding a barbell with both hands in front of your thighs.
- Raise the barbell in front of you to shoulder height, keeping your arms straight.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip
- Press the barbell upward until your arms are fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Sit on a bench with back support and hold a barbell at shoulder height with an overhand grip.
- Press the barbell upward until your arms are fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a barbell with both hands in front of your thighs.
- Raise the barbell in front of you and overhead, keeping your arms straight.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Kneel on one knee with the other foot forward, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Rotate your torso and throw the barbell to one side.
- Catch the barbell with both hands and immediately throw it to the other side.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Kneel on one knee with the other foot forward, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in one hand.
- Punch the barbell forward, extending your arm fully.
- Slowly return to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Squat down, keeping the barbell close to your chest.
- Explosively stand up and press the barbell overhead.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Set the pulleys to the lowest position and stand between them, grabbing the handles with opposite hands.
- Bend over at the waist with a slight bend in your knees.
- Pull the cables out to your sides, keeping your arms slightly bent.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position.
- Set the pulleys to chest height and stand between them, grabbing the handles with opposite hands.
- Step back to create tension in the cables.
- Pull the cables out to your sides, keeping your arms slightly bent.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position.
- Attach D-handles to the low pulleys on a cable machine.
- Stand facing away from the machine, holding the handles in each hand.
- Raise both handles in front of you to shoulder height, keeping your arms straight.
- Slowly lower the handles back to the starting position.
- Repeat for the desired number of reps.
- Attach a rope handle to a low pulley on a cable machine.
- Stand facing the machine, grabbing the rope with both hands.
- Pull the rope upward, keeping it close to your body, until your hands are at shoulder height.
- Slowly lower the rope back to the starting position.
- Repeat for the desired number of reps.
- Attach a handle to a low pulley and stand sideways to the machine.
- Grab the handle with one hand and stand up straight.
- Raise your arm out to the side until it’s parallel to the floor.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of reps before switching sides.
- Attach a rope to the high pulley of a cable machine.
- Stand facing the machine and grab the rope with both hands, palms facing each other.
- Pull the rope towards your face, flaring your elbows out to the sides.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position.
- Attach a handle to a low pulley and stand sideways to the machine.
- Grab the handle with one hand and stand up straight.
- Raise your arm out to the side until it’s parallel to the floor.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of reps before switching sides.
- Attach a handle to a low pulley and stand facing away from the machine.
- Grab the handle with one hand and stand up straight.
- Raise your arm in front of you to shoulder height, keeping it straight.
- Slowly lower the handle back to the starting position.
- Repeat for the desired number of reps before switching sides.
- Attach a handle to a low pulley and stand sideways to the machine.
- Grab the handle with your outside hand and bend your elbow to 90 degrees.
- Rotate your arm outward, keeping your elbow close to your side.
- Slowly return to the starting position.
- Repeat for the desired number of reps before switching sides.
- Adjust the seat height on the reverse fly machine so that your shoulders are in line with the handles.
- Sit facing the machine and grab the handles with a neutral grip.
- Keep your arms slightly bent and pull the handles apart, squeezing your shoulder blades together.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Adjust the bar on the Smith machine to shoulder height.
- Sit or stand under the bar with your feet shoulder-width apart.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Lower the bar behind your head to just below your ears.
- Push the bar back up to the starting position, fully extending your arms.
- Sit on a bench with back support inside a Smith machine.
- Position the bar at shoulder height and grip it with your hands slightly wider than shoulder-width apart.
- Press the bar upward until your arms are fully extended.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Kneel on one knee with the other foot forward, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Rotate your torso and throw the barbell to one side.
- Catch the barbell with both hands and immediately throw it to the other side.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps.
- Kneel on one knee with the other foot forward, holding the end of a barbell in one hand.
- Press the barbell upward until your arm is fully extended.
- Slowly lower the barbell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in one hand.
- Punch the barbell forward, extending your arm fully.
- Slowly return to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding the end of a barbell in both hands.
- Squat down, keeping the barbell close to your chest.
- Explosively stand up and press the barbell overhead.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Press the kettlebell upward until your arm is fully extended.
- Slowly lower the kettlebell back to the starting position.
- Keep your core engaged throughout the movement.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Swing the kettlebell between your legs, then explosively pull it upward.
- Punch your hand through the handle as the kettlebell rises, catching it overhead.
- Lower the kettlebell back to the starting position.
- Repeat for the desired number of reps before switching sides.
- Stand with your feet shoulder-width apart, holding a resistance band with both hands in front of you.
- Pull the band apart by extending your arms to the sides, keeping them straight.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of reps.