5 × 8–12 reps – 4210 tempo

• Sit upright on a bench with back supported and feet flat on the floor.
• Hold dumbbells at shoulder height, palms facing forward.
• Keep core braced and elbows slightly forward of shoulders.
• Press the dumbbells overhead until arms are straight but not locked.
• Lower the dumbbells slowly back to shoulder height under control.

5 × 8–12 reps each side – 4010 tempo

• Stand tall with feet hip-width apart and the barbell resting at shoulder height.
• Grip the bar just wider than shoulder-width, palms facing forward.
• Keep chest lifted, core braced, and avoid leaning back.
• Press the bar overhead in a straight line until arms are fully extended but not locked.
• Lower the bar slowly back to shoulder height under control.

5 × 8–12 reps – 4210 tempo

• Stand tall with dumbbells held by your sides, palms facing in.
• Keep a slight bend in the elbows throughout the movement.
• Lift the dumbbells out to the side until they reach shoulder height.
• Pause briefly at the top without shrugging your shoulders.
• Lower the dumbbells slowly back to your sides under control.

5 × 8–12 reps – 4210 tempo

• Hinge forward at the hips with dumbbells hanging beneath your shoulders, palms facing in.
• Keep back flat, core braced, and neck neutral.
• With a slight bend in the elbows, lift dumbbells out to the side until level with shoulders.
• Squeeze shoulder blades together at the top.
• Lower slowly under control to the start position.