- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position
- the 5 reps should be extremely heavy, you shouldn't be able to get a 6th rep

Dumbbell Seated Shoulder Press

- With your back supported, hold the handles 
- Press your arms up to full arm extension
- Lower with control to the starting position

Machine shoulder press

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Back flat and core engaged 
- Pulling with your back and squeezing at the top 
- Slowly lowering the bar back down and repeat

Smith Machine Row

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

GYM Shoulders/Back 🏋🏻‍♀️

Full DB Only Upper

GYM Shoulders/Back 🏋🏻‍♀️

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