Sitting dumbbell press
1. Put your feet flat and sit on the dumbbell stool with your head up. Hold a dumbbell in one hand and hang it at your sides. Lift the dumbbell to your shoulders, elbows down, palms forward, so that the dumbbell is just at your sides.
2. Push hard on the shoulders, draw an arc on the elbow side, and lift the dumbbells with both hands until the arms are straight and stay for a while.
Upward inclined dumbbell press
1. Adjust the dumbbell stool to make it form an included angle of about 60 degrees with the ground. Lift the dumbbell to the shoulder, elbow down, palm forward, so that the dumbbell is just on the side of the body, and the connecting line of the dumbbell rod passes through the position slightly above the clavicle.
2. Lift the dumbbell on your shoulder until your arm is straight and stop for a while. Slowly put down the lifting posture, not at the lowest point, and keep the shoulder muscles tense.
Standing side lift
1. Keep your feet shoulder-width apart, hold your head up and hold your chest out, and naturally hang dumbbells on your sides or in front of you with your elbows slightly bent.
2. Exert force on your shoulders, so that your hands are lifted outward and upward from both sides until they are even or slightly higher than your shoulders. After a short stay, return to the original road. Always keep your shoulders strong and don't relax.
Stand in front and lift horizontally.
1. Keep your feet shoulder-width apart, hold your head up and hold your chest out, and naturally hang dumbbells on your sides or in front of you with your elbows slightly bent.
2. Bend your hands slightly at the elbow joint, apply force in front of the deltoid muscle, and lift the dumbbell outward, upward and inward from the front direction until it is flush with or slightly higher than the shoulder, and then return by the original way after a pause. Always keep your shoulders strong and don't relax.