SHOULDER DUMBBELL EXERCISES

Seated Shoulder Presses

• Sit upright on the end of the bench with the dumbells extended directly above your head. Make sure your back is not rounded. Adjust the bench so it forms an upright chair to support your back if necessary.
• Lower the weights slowly and under control to your shoulders.
• When your arms are bent to 90 degrees, press the dumbells back up without locking your elbows and repeat.

Lateral Raises
[Most dumbell exercises are superior to the machine equivelent. This one is no exception. Out of all the dumbell exercises described this is also the one that is invariably performed badly. If you keep good form you cannot lift a heavy weight.]

• Stand upright, knees slightly bent and shoulder width apart, holding the dumbells at your sides.
• Bend you elbows slightly and raise the dumbells out to the side. Keep you elbows slightly bent as you do this.
• When your arms are parallel to the floor, slowly lower the weights back down and repeat.
• If you catch yourself arching your back, dipping your knees or bringing your shoulders back use a lighter weight.

Reverse Flies
[Works the posterior (rear) deltoid. The exercise is performed as its name suggests. It's simply a chest fly in reverse.]

• Sit on the edge of a bench, feet flat on the floor and knees bent at right angles. Bend right over so your chest is almost resting on your thighs.
• Hold 2 dumbells next to your feet and bend your arms slightly. Open your arms out in an arc keeping your elbows bent.
• When your arms are parallel to the floor slowly lower the weights back to the ground with the same motion.
• You can and should only use a light weight for this exercise. If you find it places too much strain on your lower back try this variation...

Adjust the bench as though you are about to perform an incline dumbell press. Lie face down and let your arms hang down so your knuckles brush the floor. From here perform the movement described above.
Front Raises
[Isolates the anterior (front) deltoids.]

• Stand upright, knees slightly bent and shoulder width apart. Hold the dumbells at against your thighs. Your palms should be towards your body.
• Starting with your weaker side and keeping your arm straight, raise the weight directly in front of you.
• When your arm is parallel to the ground lower the weight slowly back to the starting position. Repeat with the other arm.
• Avoid the tendency to arch your lower back on the last few repetitions. You will be able to handle more weight on the concentric phase (lifting the weight up) of this exercise. Make sure you can lower (eccentric phase) the dumbell under control before you progress to a higher weight.