DUMBBELL SHOULDER PRESS
Sit down and the weights with your palms facing your face. Keep your elbows next to your sides. Slowly raise your elbows and rotate your palms so they no face the opposite direction. Continue to raise your arms as your elbows are bent at a 45 degree angle. Continue to raise them until they are completely extended.
LYING DELT RAISE
Begin with holding dumbbells in each hand. Lay flat on the bench with your chest down. Keep your arms extended at shoulder height. Slowly lower the dumbbells keeping your arm extended. After your arm is perpendicular to the ground slowly raise to the starting position.
MILITARY PRESS
This should be performed on a military press for safety reasons. Keep the bar at above shoulder level and keep your grip slightly wider than you shoulder width. Slowly raise the bar above your head and make sure it not directly over your head, it should be slight in front of it. Bring back down. Repeat 8 to 12 times.
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