Primary Muscle: Shoulders
Equipment: Dumbbell
Level: Beginner
Purpose: To target the anterior and medial heads of the deltoid muscle.
Execution: Sit on a 90⁰ bench with your back flat against the back. Grab a dumbbell in each hand and lift them to shoulder height with your palms facing forward. Press the dumbbells straight up overhead, driving through your shoulders, until your arms are fully extended but not locked out. Avoid hitting the dumbbells at the top of each rep and lower the weight slowly in a controlled fashion back to the starting position.