-Dumbbell Push: Hold the dumbbell with both hands and push the arm straight up until the arm is parallel to the shoulder. Say it again.

-Side lift: Hold a dumbbell in each hand, and your arms will naturally droop. Lift the dumbbell to the sides until it is shoulder height, and then slowly put it down. Say it again.

-Sit on the neck: Sit on the equipment, hold the barbell with both hands, and push the barbell out from the back of the neck until your arms are parallel to your shoulders. Say it again.

-Rowing in a standing position: Keep your feet shoulder-width apart, hold the barbell with both hands, and pull the barbell towards your body until your arms are parallel to your shoulders. Say it again.