Shoulder Press

• 1). Stand in front of the mirror with feet shoulder-width apart. Legs should be relatively straight, but do not lock your knees. Raise your arms so that they form the shape of a goal post–your hands should be about level with the top of your head; with forearms in a straight vertical line from wrists to elbows, and upper arms in a straight horizontal line from elbows to shoulders.
  
  
• 2). Take a breath, then press the dumbbells upward until the ends are touching and your arms are as straight as possible without locked elbows. Exhale as you press. Beginners tend to push the chest outward, bowing the lower back; so watch the mirror to make sure that your posture stays aligned. You may also observe your shoulders creeping up toward your ears. If this happens, concentrate on keeping the shoulders back and down. If it continues despite your efforts, you may need a lighter weight.
  
  
• 3). Lower the weights until your elbows are again in line with your shoulders. Do not come past this point. Remember to take a deep breath to prepare yourself for exhaling as you lift again.
  
  
• 4). Repeat this motion until your set is complete. You should feel this exercise in both your anterior and posterior deltoids.
  
  

Lateral Raise

• 1). Stand in front of the mirror as you did in Section 1. Instead of holding your arms in the shape of a goal post, pin your elbows to your sides and hold the weights straight out in front; forming 45-degree angles between your upper arms and forearms. The dumbbells should be in a vertical position.
  
  
• 2). Take a breath, then raise your elbows laterally until they are level with your shoulders, exhaling as you lift. Do not change the angle of your elbows. The dumbbells should gradually rotate with your hands until they are horizontal. Never lift higher than shoulder level, as this can cause damage to your neck and collarbone area.
  
  
• 3). Lower to your starting position, inhaling as you go.
  
  
• 4). Repeat until you've completed your set. You should feel this exercise in your posterior deltoids.
  
  

Front Raise

• 1). Stand in the same starting position as in Section 1. Hold the dumbbells horizontally in front of your hips, palms facing inward. Arms should be relatively straight, but do not lock your elbows.
  
  
• 2). Take a breath, then raise the dumbbells in front of you to shoulder level, keeping your arms straight. Exhale as you lift. Your fists should face the mirror in ending position. Resist the temptation to lean backward, which will allow your back muscles to assist your shoulders, simultaneously straining your lower back and reducing the effectiveness of the exercise. By the same token, move slowly and maintain control of your weights the whole time as opposed to swinging them upward.
  
  
• 3). Lower the dumbbells along the same path, inhaling as you go.
  
  
• 4). Repeat until you've completed your set. You should feel this exercise in your anterior deltoids.