Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundBarbell
Barbell One Arm Snatch
Delts · Shoulders
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, toes pointing slightly outwards.
- 2
Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
- 4
Explosively extend your hips, knees, and ankles, driving the barbell upwards.
- 5
As the barbell reaches chest level, pull it upwards with your arm, keeping it close to your body.
- 6
Rotate your elbow under the barbell and extend your arm fully overhead, locking out your elbow.
- 7
Lower the barbell back down to the starting position in a controlled manner.
- 8
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary
Delts
traps
Secondary
trapsforearmscore
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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