Shoulder Press:

Starting Position
This exercise can be done sitting or standing, sitting on a bench with back support is recommended. With an overhand grip grasp dumbells, holding it above the shoulders slightly in front of you, point the elbows towards the floor. Keep the abdominals tight and the lower back in a neutral position.

Push the dumbells up and overhead so that the arms are fully extended but without locking the elbows. Pause and lower to the starting position

Forward Raises:

Starting Position
With a dumbbell in each hand stand with the feet shoulder width apart and the torso in an upright position. Turn the dumbbells so that the palms are facing your thighs and slightly bend at the elbows.

Alternating dumbbells, raise your arm in front of you until the dumbbell is directly in front of your shoulder. Pause and slowly lower to the starting position

Arnie Press:

Starting Position
With a dumbbell in each hand, sit on a flat bench (back-rest recommended) and position each dumbbell directly in front of the shoulder with the palms facing towards you. Maintain the abdominals tight and the lower back in a neutral position.

With a rotating motion, push the dumbbells up so that the palms are facing out when the arms are fully extended at the top (at the top the dumbbells should come fairly close to each other but not touch). Pause and rotating the hands inward lower the dumbbells to the starting position.

Side Raises:

Starting Position
With a dumbbell in each hand, seated in front of a mirror and the torso in an upright position. Turn the dumbells so that the palms are facing the sides of your body and sligthly bend at the elbows.

Using a controlled movement raise the dumbbells out to the sides until they are at shoulder height (at the top, the dumbbells should be facing downward). Pause at the top and slowly lower the dumbbells back to the starting position.

Bent Over Raises:

Starting Position
Hold a dumbbell in each hand and sit at the edge of a flat bench or chair. Bend forward from the hips until your chest is directly above your knees. Let your arms hang down to the sides of your body with the palms facing each other and the elbows slightly bent. Keep the head aligned with the torso.

Using a controlled movement raise the dumbbells up and out to the sides until they are parallel to the ground. Pause at the top and slowly lower the dumbbells back to the starting position.

Upright Row:

Starting Position
With a dumbbell in each hand stand with your feet shoulder-width apart and the knees relaxed. Hold the dumbbells in front of your legs with the palms facing your thighs.

Pull the dumbbells simultaneously up to chest level, keeping them below the level of the shoulders. Initiate the movement at the elbows (pointing them out and up) and pull until the upper arm is parallel to the floor. Pause and slowly lower back to the starting position.