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 ...

Sit on the bench holding two dumbbells at ... with both hands and let it hang between your legs, positioned shoulder width apart. Lift the dumbbell directly above you, keeping your arms extended ...

Stand with your feet shoulder-width apart, keeping your back straight. Bend your knees and lower your hips as if you're about to sit in a chair ... flat on the floor. Lift your hips toward ...

To get set up, hold the dumbbells in your hands with a closed, pronated grip (palms facing forward and thumbs wrapped around the handles), and sit ... slowly lift the dumbbells to your shoulder ...