Shoulder Exercises

Because the shoulder has three heads (the front, middle and rear deltoids), you want to choose exercises that target all three. The front raise targets the front deltoid although it does involve the other shoulder areas as well. For this move, you'll probably need lighter weights - your arms are straight, making this a long lever move and, therefore, more challenging.

1. Hold light-medium weights with arms straight down, palms face the thighs.
2. Slowly lift arms up to shoulder level keeping elbows slightly bent.
3. Exhale and lower back down.
4. This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms.
5. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.