Take a weight you can do 10 reps with pausing at the top of each movement. Do not let your arms go any higher than slightly above parallel. Once you have completed 10 reps without setting the weight down begin doing front raises alternating arms. When you are no longer able to do a front raise, immediately bend over and begin doing dumbbell rows. During the row keep your elbows out as if you are bench pressing only in reverse. Pause at the top of each movement until you fail to complete a repetition - set one dumbbell down, bring the other dumbbell to your shoulder and begin an overhead one-arm standing press. Continue pressing until you are unable to raise the weight from your shoulder then finish the exercise training the other limb.

Four Directions to Get Strong