Dumbbell Upright Row

• Hold dumbbells, hanging, against upper thighs.
• Keep dumbbells about 10" apart, thumbs facing.
• Pull dumbbells straight up until nearly even with chin.
• Keep elbows out.
• Keep weights close to body, pause at top.
• Reverse and repeat movement.
  
  

Deltoid Raise

• Rest forehead on comfortable, not quite waist-high bench.
• Hold dumbbells, arms straight down, elbows locked.
• Raise dumbbells out to shoulder height, even with ears.
• Hold position momentarily, contract rear deltoids.
• Do not swing dumbbells.
• Lower to starting position.
• Repeat movement.
  
  

Military Press

• Raise barbell to chest, hands shoulder width apart.
• Lock legs and hips solidly.
• Keep elbows n, slightly under bar.
• Press bar to arms length overhead.
• Lower bar to chest.
• Repeat movement.