Grab a barbell and hold it with a grip that is a little less than shoulder-width apart
Pull the barbell just above the shoulders with elbows close to your body
Bend your knees and lower your body into a half-squat position
Press the weight over your head as you press through the heels to stand up
Pause and slowly lower the bar back down to the starting position
DUMBELL INCLINE ROW
Using a neutral grip, lean into an incline bench
Take a dumbbell in each hand with a neutral grip, beginning with arms straight
Retract shoulder blades and flex the elbows to row the dumbbells to your side
Pause at the top of the motion, and then return to the starting position
Repeat for 20 reps
ARNOLD PRESS
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent
Raise the dumbbells as you rotate the palms of your hands until they are facing forward
Continue lifting the dumbbells until your arms are extended above you in straight arm position (breathe out)
After a small pause, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you
