One-arm dumbbell press
Target muscle groups: deltoids, upper pectoralis major, upper trapezius, serratus anterior and triceps
Key points: Sit firmly on a bench, palms facing inward, holding a dumbbell in each hand
Dumbbell lateral raise
Target muscle groups: deltoids (front, middle), front trapezius
Key points: Stand with your feet slightly apart, back straight, arms perpendicular to the sides of the body, hold the dumbbells with both hands, and raise the dumbbells horizontally to the side and above until the level of your shoulders
Prone dumbbell Lateral raise
Target muscle group: the entire shoulder, especially the rear deltoid
Key points: stand with your feet apart, bend your knees slightly, bend your waist forward and keep your back straight, bend your elbows slightly, and hold the dumbbells
Single-arm dumbbell front raise
Target muscle group: the front deltoid, the upper part of the pectoralis major, and the middle deltoid
Key points: stand with your feet apart, hold the dumbbells with your overhand hand, and place them in front of or slightly outside the thighs. Inhale, alternately raise the dumbbells forward to shoulder level with both arms, and exhale when the movement is completed.
Side-lying single-arm lateral raise
Target muscle group: deltoid muscle, can also strengthen supraspinatus muscle
Action essentials: lie on the floor or bench, hold the dumbbell with one hand, inhale, raise the arm, and exhale when the movement is completed
Hold the dumbbell and raise it in front
Target muscle group: front deltoid muscle, upper part of pectoralis major muscle and end of biceps brachii
Action essentials: stand with feet slightly apart, chest and abdomen, palms facing inward, arms straight, hands overlapped, hold the dumbbell in front of the thigh, inhale, lift the dumbbell in front to shoulder level, slowly lower the dumbbell to avoid uneven force and intermittent movement, and exhale when the movement is completed.
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