Sit tall with one dumbbell at your side, palm facing inward. Lift arm outward until shoulder height, keeping elbow slightly bent. Lower smoothly and repeat, keeping torso still.

Dumbbell Seated Single Arm Lateral Raise

Grab a dumbbell and hold with both hands. Point your dumbbell at the ceiling. Flex at the shoulder joint while keeping your elbows mostly extended. Flex until you feel a stretch in your lats then bring the dumbbell back to the ceiling.

Dumbbell Pullover

Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms Lower the bar to your lower-mid chest Slowly raise the bar until you've locked your elbows.

Barbell Close Grip Bench Press

AI-generated exercise: dumbbell shoulder press (light)

upper body

upper body

movements

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