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| Single Arm Kneeling Press |
Kneel on one knee, holding a dumbbell just outside your shoulder on the same side as your grounded knee, palm facing inward.
Brace your core and press the weight overhead until your arm is straight, keeping your shoulder down. Lower slowly.
Sets 4 Reps 12 each side Rest 90sec
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| Single Arm Lateral Raise |
Hold a dumbbell in one hand and lean forwards from your hips.
keeping your chest up. With a slight bend in your elbow, raise the weight to shoulder height, then lower slowly.
Sets 4 Reps 12 each side Rest 90sec
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| Kneeling Landmine Overhead Press |
Wedge one end of the bar into a corner. Kneel, resting the bar on your upper chest and gripping it with both.
Keeping your core braced, press the bar up and out until your arms are straight, then lower slowly.
Sets 4 Reps 12 Rest 90sec
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| Reverse Shoulder Raise |
Lie chest-down on an incline bench holding a bar or light dumbbells with palms facing. With a slight bend in your elbows, raise the weights out to shoulder-height level, then lower slowly.
Sets 4 Reps 12 Rest 90sec
