• 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.

• 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.

• 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.

• 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.

• Stand tall with a resistance band secured under your feet, arms by your sides.

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

• Raise your arms out to the sides until they reach shoulder height.

• Pause briefly at the top, keeping shoulders down and traps relaxed.

• Lower your arms slowly back to the starting position under control.

• 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.

• 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.