Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs

Hold dumbbells at your sides with palms facing forward, then swing them out and up in a massive circle until they meet above your head.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs

Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.

Wei...

Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips with a flat back, keeping your core engaged and elbows tucked close to your sides. Start with your arms bent at 90 degrees, then extend the dumbbells straight back, squeezing your triceps at the top. ...

Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

Weight Recommendations:

Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs

*Modificatio...

Start in a bear hold with your knees hovering 1–2 inches off the floor. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then switch sides while staying strong through your core and shoulders.