How to Exercise Shoulder Muscles with Dumbbells

　　1. Standing shoulder press exercise

　　Practice parts : Anterior deltoid, upper trapezius and triceps

　　Action essentials:

　　1. Slightly bend both knees；

　　2. Tighten the abdomen and straighten the waist；

　　3. Keep your spine stable and do not bend your lower back when raising your arms.

　　Starting action:

　　1. Stand with your legs straight and hold dumbbells with both hands.；

　　2. Lift the chest, tighten the abdomen, and lift the buttocks；

　　3. Lift the dumbbells over your shoulders, palms forward；

　　4. The upper arms should be at 90 degrees with the body, and the elbows should also be bent at 90 degrees.

　　action:

　　1. Straighten your arms, slowly cross your head, extend your elbows upwards from your ears, and lift them inward.；

　　2. During the exercise, tighten the muscles in the front of the shoulders and slowly restore them.

　　2. Lateral raise exercises

　　Exercise parts: anterior deltoid, rear deltoid

　　Action essentials:

　　1. Do not swing your arms upward, and do not move your limbs during the exercise.；

　　2. Keep your upper body straight.

　　Starting action:

　　1. Hold the dumbbell tightly with palms facing each other.；

　　2. Stand with your feet slightly wider than shoulder width apart.；

　　3. Lift your chest, draw in your abdomen, lift your buttocks, and lift until you are upright.

　　action:

　　1. First move your arms outward, then lift them upward, about shoulder height；

　　2. Raise your hands and elbows at the same speed；

　　3. Do not turn over when raising your arms；

　　4. During the exercise, the arms and elbows should always be pointed outward and upward.

　　3. Seated Shoulder Press Exercise

　　Practice parts : Anterior deltoid muscle

　　Action essentials:

　　1. Place your feet flat on the ground, directly below your knees.；

　　2. Keep your spine straight and your abdomen tight；

　　3. When raising your arms, do not arch your lower back and keep your spine fixed.

　　Starting action:

　　1. Hold the dumbbell and sit upright；

　　2. Keep your chest and abdomen straight, and your lower back slightly arched；

　　3. Lift the dumbbells to shoulder height, palms facing forward；

　　4. The upper arms should be at 90 degrees to the torso.

　　action:

　　1. Gradually straighten your arms, higher than your head, extend your elbows upwards from your ears, and lift them inward.；

　　2. Gradually return to the original position, keeping the front shoulder muscles tense during exercise

　　4. Front lift exercises

　　Practice parts : Anterior deltoid muscle

　　Action essentials:

　　1. Keep your knees slightly bent；

　　2. Keep your abdomen tight and your spine straight；

　　3. When raising your arms, do not arch your lower back and keep your spine fixed.

　　Starting action:

　　1. Hold the dumbbell and stand straight；

　　2. Stand with your feet apart, about shoulder width apart；

　　3. Keep your chest straight, your abdomen tight, and your lower back slightly arched；

　　4. Hold the dumbbell from the front, palms facing back.

　　action:

　　1. Keep your arms straight, palms down, raise your arms forward, and then lift them to shoulder height；

　　2. Gradually return to the original position. During the movement, keep the muscles of the front shoulder in a tense state.

　　5. Rear deltoid stretching exercises

　　Practice parts : Posterior middle deltoid, posterior deltoid, posterior shoulder rotator, trapezius and groin muscle

　　Action essentials:

　　1. Keep your spine and hips stable and do not shake your body during exercise；

　　2. For general stretching exercises, you can move your shoulder blades back and forth naturally, but if you need to focus on the rear deltoid muscles, keep your shoulder blades clamped during exercise.

　　3. Keep your abdomen tight, your chest straight, and your lower back slightly arched.

　　Starting action:

　　1. Stand with your feet apart, about shoulder width apart；

　　2. Hold the dumbbells with your palms facing inward.；

　　3. Bend your knees and hips forward so that the arms holding the dumbbells hang slightly in front of your knees.；

　　4. Keep your head/neck and spine in the same horizontal position as shown in the picture.

　　action:

　　1. When moving your elbows upward, you can let your arms bend freely to maintain a 60 to 80-degree angle between your arms and your body.；

　　2. The forearms should always point in the direction of the dumbbells；

　　3. Move the elbow to a position behind the shoulder, and then slowly return, keeping the posterior shoulder muscles tight during the movement.

　　6. Shoulder and back muscle stretching exercises

　　Practice parts : Upper trapezius muscle

　　Action essentials:

　　1. Keep your neck straight when raising your shoulders；

　　2. Keep your abdomen tight and your spine straight；

　　3. Make sure your shoulders are level.

　　Starting action:

　　1. Hold the dumbbell and stand upright；

　　2. Stand with your feet apart, about shoulder width apart；

　　3. Keep your chest straight, your abdomen tight and your lower back slightly arched；

　　4. Hold the dumbbells naturally with both hands.

　　action:

　　1. Lift your shoulders back towards your head to ensure that the neck/head position remains unchanged；

　　2. Gradually return the shoulders to the starting position, keeping the upper shoulder and neck muscles tight throughout the movement without relaxing or bending the upper spine.