Primary muscles: Anterior and medial deltoids (delts), posterior deltoids, and triceps
Secondary muscles: trapezius (traps), latissimus dorsi (lats), rhomboids, rotator cuff, serratus anterior, rectus abdominus (abs) and traverse abdominus
Equipment needed: dumbbells, bench
In a sitting position, holding a dumbbell in each hand, preferably with your back against a backrest, so that your head, shoulders, and glutes make contact with the bench, feet firmly on the floor, abdominals engaged, exhale and slowly lift the dumbbell to shoulder height, and shoulder width, or slightly wider. Keep your wrists neutral, palms forward, grip handle.
Upward phase: Exhale and press dumbbell overhead until elbows are straight, back straight, alternating left and right. For more comfort through the range of motion, keep your elbows pointing in front of you.
Repeat 10-12 repetitions on each side.
Next week: Chest
Amy Carroll is an instructor at the YMCA and is a certified sports nutritionist and personal fitness trainer.