Dumbbell Side Swings

Increase your time under tension and work the lateral and anterior delts as well as the tie-in to the chest with this double-duty shoulder move.

Do this move in a slow, controlled fashion for well-rounded shoulder development.

Setup: Hold a set of dumbbells with your arms extended in front of you, palms facing your thighs.

Move: Lift your right arm up and to the side, like in a traditional lateral raise, while pulling the left dumbbell up in front of you in an upright row, leading with the elbow. Lower both arms slowly to the start and continue, alternating sides.