1. Take a firm grip in the centre of a pair of dumbbells.
2. Stand with your feet shoulder width apart, toes pointing slightly outwards with the dumbbells resting on your thighs in the ‘hands in pockets’ position.
3. Lift chest up high and look straight ahead.
4. Focusing on the feeling in your side delts squeeze smoothly upwards with your side delts in an explosive and controlled fashion through the full range of motion until your arms are parallel to the floor and your side delts are fully contracted.
5. Pause for a moment in the fully contracted position, keeping your chest high, staying stable, engaged and in state.
6. Focusing on feeling the stretch in your side delts lower the dumbbells smoothly, slowly and under control until the dumbbells touch your thighs.
7. Repeat, keeping your chest high, staying stable, engaged and in state and focusing on strengthening the mind muscle connection with each rep.
