weighted kneeling step with swing

TARGET: delts

EQUIPMENT: weighted

SECONDARY: triceps, core

1. Start in a kneeling position with your knees hip-width apart and your back straight.
2. Hold a weight in each hand, with your arms extended straight down in front of you.
3. Engage your core and swing the weights up and overhead, keeping your arms straight.
4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.