1. Barbell press: exercise the front and middle bundles of deltoid muscle.
2. Raise the instrument horizontally when sitting: exercise the middle bundle of deltoid muscle.
3. Dumbbell bending and lifting: exercise the posterior bundle of deltoid muscle and the upper part of trapezius muscle.
4. Sit on the dumbbell and lift forward: exercise the front and middle bundles of deltoid muscle.
5. Sit in the dumbbell and lift horizontally: exercise the posterior bundle of deltoid muscle and rhomboid muscle.