Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
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BEAR HOLD (2X60 SEC)
Start in a tabletop position with your knees hovering 1–2 inches off the floor, wrists under shoulders and knees under hips. Keep your core tight, back flat, and neck neutral as you hold steady without letting your hips lift or lower.
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FRONT RAISE (4x12)
Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb -
BENT OVER SINGLE ARM ROWS (4x12)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi...
