Shoulder

Dumbbell Shoulder Press
1. Stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, knees bent and chest relaxed.
3. Under control, push the weight directly up, while focusing on your shoulders.
4. Stop just before your elbow joints are straight and reverse the motion down.
5. Under control, lower the weight, stop when your elbow joints are inline with your shoulders and reverse the motion back up.

Dumbbell Front Shoulder Raise
1. Stand with your legs spaced shoulder width apart.
2. Keep your abdominal muscles tight, knees bent and chest relaxed.
3. Directly in front, lining the weight with the center of the body lift the weight directly up, while focusing on your shoulders.
4. Stop when your arm is in line with your shoulders and reverse the motion down.
5. Under control, lower the weight, stop when your arms slightly touch your thigh and reverse the motion.

Dumbbell Side Shoulder Raise
1. Stand with your legs spaced shoulder width apart.
2. Keep your abdominal muscles tight, knees bent and chest relaxed.
3. Slightly in front of your sides lift the weight directly up, while focusing on your shoulders.
4. Stop when your elbow joints are in a straight line with your shoulders and reverse the motion down.
5. Under control, lower the weight, stop when your arms slightly touch your sides and reverse the motion.

Dumbbell Rear Shoulder Raise
1. Sit on the edge of the bench with your legs stretched out and your chest as close to your thighs as possible.
2. Keep your abdominal muscles tight, knees bent slightly and chest relaxed.
3. Holding the weight under your legs, lift the weight directly out to the side, while focusing on your shoulders.
4. Stop when your elbow joints are in a straight line with your shoulders and reverse the motion down.
5. Under control, lower the weight, stop right before the weights touch leaving about 6 inches between the weights.

Dumbbell Shoulder Shrug
1. Stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, knees bent and chest up.
3. Under control, lift your shoulders up to the back of your head.
4. Stop just before your shoulder joints are all the way up and reverse the motion down.
5. Under control, lower the weight, stop right before your shoulder joints are all the way down and reverse the motion back up.