Resistance band
Band Front Lateral Raise
Delts · Shoulders
Beginner5
Demonstration
AdvancedCompoundBarbell
Barbell Thruster
Delts · Shoulders
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
- 2
Lower into a squat position by bending your knees and pushing your hips back.
- 3
As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
- 4
Lower the barbell back to shoulder height as you lower back into the squat position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Delts
quadriceps
Secondary
quadricepsgluteshamstringscore
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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