1, the straight arm side lift practitioner stands upright, looks forward, and holds the dumbbell with his arms drooping. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.

2. The preparation for raising the straight arm horizontally is the same as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.

3. Hold your neck tightly and push back. This exercise can be practiced by standing or sitting. Practitioners hold their chest out, look forward, hold the barbell wide with both hands, lift the barbell from the back of the neck along the pillow, and straighten their arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.