1. Seated Shoulder Press

1: Sit on a bench or chair with your feet planted firmly on the ground and your back straight. Hold a dumbbell in each hand at shoulder height, with your palms facing forward and your elbows bent.

2: Take a deep breath and brace your core muscles to stabilize your body.

3: Press the dumbbells up and away from your shoulders, extending your arms fully overhead. Exhale as you lift the weights upward.

4: Hold the weights briefly at the top of the movement, then slowly lower them back down to shoulder height. Inhale as you lower the weights.

5: Repeat the movement for the desired number of reps.

2. Crossover Punch

1: Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, with your arms by your sides and your palms facing each other.

2: Bring the right dumbbell up to shoulder height and punch forward, extending your arm out in front of you as if you're throwing a punch. Rotate your arm so that your palm faces down as you extend your arm.

3: As soon as your right arm is fully extended, retract it back to the starting position.

4: Repeat the punch with your left arm, extending it straight out in front of you and rotating your palm down.

5: Continue alternating punches with each arm, focusing on speed and power. Repeat for the desired number of reps.

3. Front Raises

1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip, so your palms are facing down.

2: Hold the dumbbells at your thighs with your arms straight. Brace your core and keep your back straight.

3: Slowly raise both dumbbells in front of you until they reach shoulder height. Keep your arms straight throughout the movement and avoid swinging or using momentum.

4: Pause briefly at the top of the movement to contract your shoulder muscles.

5: Slowly lower the dumbbells back down to your thighs in a controlled manner.

6: Repeat the movement for the desired number of reps.

4. Dumbbell Reverse Fly

1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip, so your palms are facing each other.

2: Bend your knees slightly and hinge forward at the hips, keeping your back straight.

3: Let the dumbbells hang straight down in front of you, with your arms fully extended and a slight bend in your elbows.

4: Contract your shoulder blades and lift both dumbbells out to your sides until your arms are parallel to the floor. Keep your elbows slightly bent throughout the movement.

5: Slowly lower the dumbbells back down to the starting position in a controlled manner, the repeat for the desired number of reps.

5. Lateral Raise

1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.

2: Keeping your arms straight, slowly lift the dumbbells out to your sides until your arms are parallel to the ground. Your elbows should be slightly bent and your wrists should be in line with your elbows.

3: Hold this position for a moment, focusing on keeping your shoulders down and your core engaged.

4: Slowly lower the dumbbells back down to your sides, again keeping your arms straight.

5: Repeat the exercise for the desired number of repetitions.

6. Upright Row

1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Your arms should be hanging straight down at your sides with your palms facing your body.

2: Begin the movement by lifting the dumbbells straight up toward your chin, keeping your elbows pointed out to the sides. As you lift the weights, make sure to keep them close to your body.

3: As the dumbbells approach your chin, pause for a moment and squeeze your shoulder blades together. This will engage your upper back muscles.

4: Lower the dumbbells back down to the starting position in a controlled manner while keeping your elbows pointed out to the sides.

5: Repeat the movement for the desired number of reps.

7. Renegade Row

1: Start in a high plank position with your hands on the dumbbells. Your wrists should be directly under your shoulders and your feet should be hip-width apart.

2: Engage your core and glutes to maintain a straight line from your head to your heels.

3: Lift the right dumbbell off the ground and pull it up toward your right hip, keeping your elbow close to your body.

4: Lower the dumbbell back down to the ground and repeat with your left arm.

5: Keep alternating sides for the desired number of reps.

8. Z Press

1: Start by sitting on the floor with your legs straight out in front of you.

2: Hold a dumbbell in each hand and bring them up to your shoulders, with your palms facing forward and your elbows pointing down.

3: Engage your core and press your feet into the floor to maintain a stable base.

4: Slowly press the dumbbells up overhead, keeping your elbows close to your ears and your palms facing forward.

5: Once your arms are fully extended, slowly lower the dumbbells back down to your shoulders.

6: Repeat the movement for the desired number of reps.

9. Dumbbell Pullover

1: Lie down flat on your back with your feet firmly on the ground and your knees bent.

2: Hold a dumbbell in each hand and extend them over your chest with your arms straight.

3: Ensure that your grip is firm and your palms are facing each other. This will be your starting position.

4: Keeping your arms straight, slowly lower the dumbbells behind your head in an arc-like motion until you feel a stretch in your chest and lats.

5: Breathe in as you lower the dumbbells, and exhale as you bring them back up to the starting position.

6: Once you have reached the end of your range of motion, pause for a moment and contract your chest and lats.

7: Slowly lower the dumbbells back behind your head again, repeating the movement for the desired number of reps.

10. Dumbbell Floor Press

1. Lie flat on your back with your knees bent and your feet flat on the ground.
   
2. Hold a dumbbell in each hand with your palms facing forward, then extend your arms straight up, keeping the weights directly above your shoulders.
   
3. Lower the dumbbells down to the sides of your chest by bending your elbows, keeping them close to your body.
   
4. Pause for a moment at the bottom of the movement, then press the dumbbells back up by extending your arms.
   
5. Repeat the movement for the desired number of reps.

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