4 × 8–12 reps each side – 2010 tempo

• Stand tall with a cable handle held by your side, pulley set to the lowest position.

• Keep a slight bend in the elbow throughout the movement.

• Lift the handle out to the side until your arm reaches shoulder height.

• Pause briefly at the top without shrugging your shoulders.

• Lower the handle slowly back to your side under control.

4 × 8–12 reps – 2010 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.

4 × 8–12 reps – 2010 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.

4 × 8–12 reps – 2010 tempo

• Sit or stand tall holding a barbell across your upper back, hands just wider than shoulder-width.

• Keep your chest up and core engaged throughout the movement.

• Press the barbell upward in a straight line until your arms are fully extended.

• Pause briefly at the top without locking out your elbows.

• Lower the barbell slowly behind your head to just below ear level under control.