Reps: 10  Target: shoulders

• Start with your palms facing you and rotate them around as you lift.

Reps: 10 Target: upper traps

• Lower the weight all the way down between reps.

Reps: 10 Target: shoulders, chest, core, legs

• Extend your back leg and working arm at the same speed.

Reps: 10  Target: lats

• Keep your arms straight and pull the bar down to your thighs.

Reps: 10  Target: biceps

• Keep your elbows tucked in and avoid rocking back as you lift.

Reps: 10 Target: triceps

• Turn your wrists out at the bottom of the move.