• Military Press From either a sitting or standing position, grab hold of a barbell with an overhand grip and hold it at shoulder level, Your hands should be farther than shoulder width apart to minimise triceps support and your elbows should be tucked in and under. Start with the barbell even with your collar bone, then press the bar straight up overhead until your arms are locked out, concentrating on keeping the weight under control. Slowly lower the barbell under control back to the starting position. The seated position will add support for your back and will help you from moving back and forth during the movement.
  
  
• Seated Bent Over Rear Delt Raise Hold two dumbbells and sit at the very end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Raise the dumbbells in a semicircular motion until your arms are parallel to the floor. Return slowly to starting position. Keep your back straight and your head up during the entire movement.
  
  
• Side Lateral Raises Position your feet at a shoulder width stance, knees bent, and with your arms in front of you. With a dumbbell in each hand, your elbows slightly bent, and with your palms facing each other, lift the weights out and up to the side until they are higher than your shoulders. As you raise the weights, slightly turn your wrists as though you were pouring out two bottles of water. Your elbows should be slightly higher than your wrists at the top of the movement. Slowly lower the weights back to the starting position. Make sure you don't lean forward or swing the weights. It is very easy to cheat in this exercise.
  

• Upright Rows Position your feet at a shoulder width stance and grab a straight bar with your hands at shoulder width spacing. Keep the bar close to your body throughout the movement. Hold your back straight and your head up. Raise the bar up as high as you can whilst keeping your elbows higher than the bar. Slowly lower the weight back down to the starting position. The position of your hands will mean that the outer heads of the deltoid will be worked. If you move your hands closer together then your traps will get more of the work.
  
  
• Front Raises Position your feet at a shoulder width stance and hold a dumbbell in each hand in front of you with your palms facing backwards. Slightly bend your elbows and raise one of the dumbbells in a wide arc until it is higher than your shoulders. As you lower the weight back to the starting position, raise the opposing weight up in the same manner. Keep both weights in motion of alternate raises. Avoid swinging your body or leaning backwards in an attempt to get the weights up.

Please consult with a health professional before undertaking
any program which involves strenuous activity.