Here’s a breakdown of Williams’ two shoulder days. 1. Hold dumbbells in front of your thighs with an overhand grip. Pull your shoulder blades back and down, and brace your core and butt. 2. Raise the ...

“For most barbell exercises, like a deadlift or squat, you have to control the bar 100 percent of the time ... Getting the barbell up onto your shoulder for a single-arm overhead press, for ...

Keeping elbows slightly bent, raise your arms straight out to ... Place hands slightly wider than shoulder width on a pull-up bar, palms facing forward. Pull your chin up to the height of the ...