Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
BeginnerCompoundBarbell
Barbell Seated Behind Head Military Press
Delts · Shoulders
3
sets
8–10
reps
1m 30s
Rest time
~12
Calories / set
Instructions
- 1
Sit on a bench with your back straight and feet flat on the ground.
- 2
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3
Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- 4
Press the barbell upward until your arms are fully extended.
- 5
Lower the barbell back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
triceps
Secondary
tricepsupper back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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