Front & Side Delts

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:	Execution:
Front Raises Difficulty Level - Easy	Execution:
	Grab two dumbbells with palms facing down. Stand straight with legs slightly bent and elbows slightly bent.  With dumbbells resting on your thighs, raise them as illustrated. Raise to about head level. Return back to starting position. Repeat for recommended reps. This exercise targets the front delts.
Side Raises Difficulty Level: Easy	Execution:
Not Illustrated	These are done almost like front raises. Grab two dumbbells, and hold them to your side with palms facing in.  Raise the dumbbells to the side until your arms are parallel with the floor. Return back to starting point and repeat for recommended number of reps. You do not need to go higher then what is stated.  This is good for the side delts.
Seated Dumbbell Press Difficulty Level: Medium	Execution:
	Grab two dumbbells and sit on a bench with back straight. (You can use a bench with a back rest) Start with the dumbbells a little wider then shoulder width. Hold the dumbbells at head level and push them up. After reaching the top, lower the dumbbells back to the starting position. Repeat for recommended number of reps. This exercise targets the whole shoulder.
Upright Rows Difficulty Level: Hard	Execution:
	Start by holding the barbell on you thighs about shoulder width apart. Pull the bar up to your chin while keeping the elbows above the bar. Lower back to starting position. Repeat for recommended number of reps. This exercise targets the front and side delts. Do NOT do this exercise if you feel any pain in your shoulders or elbows!!!
	Grab the bars and lower yourself between the bars as low as possible. Push back up until your arms are straight. You can add weight to you waist to increase intensity. Targets front delts and triceps.