Take a dumbbell in each hand and sit on a flat bench. Raise the dumbbells to head height (palms facing out). Put the elbows out.

With no leaning back, extend through the elbows to raise the dumbbells together directly above your head. When you do the movement, curl the wrists so that at the top position you are holding the dumbbells with palms facing each other. Pause for a second.

Slowly return the dumbbells to the starting position and repeat the exercise according to the training plan.

Grab a pair of dumbbells in each hand with your arms fully extended to the side using a neutral grip (palms facing in). Seat down on incline bench with your back pressed to the side of the bench. Slowly lift the dumbbells up until you create a sharps degree angle with your arms.

Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.

Lower the dumbbells down to the starting position and repeat the exercise according to the training plan.

Grab a couple of dumbbells and stand with a straight torso, extended arms and the dumbbells behind your back with the palms of the hands facing each other.

While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor. Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position and repeat the exercise according to the training plan.

Grasp a barbell with an overhand close-grip. Your hands must be very close to each other, only a few inches away. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.

Lift the bar raising your elbows up and to the side. Keep the barbell close to your body as you raise it. Continue to lift the barbell until it nearly touches your chin. Pause for a second at the top of the movement.

Lower the barbell back down slowly to the starting position and repeat the exercise according to the training plan.

Grab a barbell with pronated grip and stand with a straight torso and the bar on front of your thighs at arm’s length with the palms of the hands facing your thighs.

While maintaining the torso stationary (no swinging), lift the bar to the front and with the palms of the hands facing down. Continue to go up until you arms are parallel to the floor. Pause for a second at the top.

Lower the bar back down slowly to the starting position. Repeat the exercise according to the training plan.

Grab a barbell. Stand with a shoulder width, with the bar hanging at the mid-thigh position (one arm – pronated grip, other arm – supinated grip). Your back should be straight and inclined slightly forward.

Shrug your shoulders towards your ears.

Lower your shoulders to the starting position and repeat the exercise according to the training plan.