equipment

Dumbbell

sets

2-3

reps

12-15

rest

45-60 sec

1. Stand tall with a dumbbell in each hand resting against your thighs.
2. Set your feet about hip width apart.
3. Hold the dumbbells with palms facing your body.
4. Put a slight fixed bend in your elbows.
5. Brace your midsection and keep your ribs down.

1. Raise one or both dumbbells straight forward in an arc.
2. Keep your elbows almost straight with the bend unchanged.
3. Continue until your arms reach roughly shoulder height.
4. Pause briefly at the top without shrugging.
5. Lower the dumbbells under control back to your thighs.

Exhale as you raise the dumbbells, inhale as you lower them.

• Stop at shoulder height rather than swinging overhead.
• Keep your torso still — no rocking backward.
• Keep your shoulders down away from your ears.
• Use a light weight and a slow tempo.
• Keep the elbow angle fixed throughout.

• Rocking the torso back to swing the weights up.
• Raising the dumbbells well above shoulder height.
• Shrugging at the top of the raise.
• Going too heavy for a small isolation movement.
• Letting the dumbbells drop back to the thighs.

From dumbbells at the thighs to arms at roughly shoulder height. The front delt already works in every press, so full control matters more than load.