Here's the shoulder workout in full: Reverse flys (4 sets of 12: 4 reps with 3-second negatives, 4 reps with 3-second static holds, 4 reps with traditional form) ...

Use your right hand to pick up the end of the band, and slowly raise your arm to shoulder level. Repeat six to 10 times, then switch sides. Upright row . Alex Germano ...

Without bending arms, raise them up and straight out to sides until they're shoulder-level, still in your periphery. Lower the dumbbells back to starting position. That's 1 rep.