Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
2. Standing Dumbbell Fly
Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral raise with momentum but without full range of motion.
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms face your ears and your upper back is fully contracted.
Bag Bag Clutch Envelope Silver Shoulder Evening Wedding Gift Party For Handbag Ladies Glitter Bridal Diamante Clubs Purse Sequin Prom Tassel Women
4. High Pull
Grasp the bar with hands about double shoulder width and hold it in front of your thighs. Bend your knees and hips so the bar hangs just above your knees. Explosively extend your hips as if jumping and pull the bar up to shoulder level with elbows wide apart, as in an upright row.
Party Purse Silver Wedding Handbag Bag Shoulder For Ladies Prom Clubs Envelope Glitter Evening Sequin Gift Tassel Bridal Clutch Women Bag Diamante
5. Seated Dumbbell Clean
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the Bridal Handbag Shoulder Ladies Sequin Bag Envelope Evening For Gift Prom Silver Clubs Purse Bag Wedding Glitter Clutch Tassel Party Diamante Women weights at shoulder level.
Clubs Clutch Evening Bag Party Ladies Prom Gift Women Bag Bridal Tassel Envelope Wedding Handbag Purse For Sequin Silver Glitter Shoulder Diamante
Featured on Mens Journal
Evening Envelope Bag Handbag Diamante Party Purse For Tassel Silver Clutch Bridal Prom Sequin Bag Women Shoulder Wedding Gift Ladies Glitter ClubsFor Women Handbag Silver Clutch Sequin Bridal Tassel Ladies Bag Clubs Bag Prom Gift Diamante Party Glitter Shoulder Wedding Purse Envelope Evening