front body moves, rear rraise, shoulders, deltoids, side raise, front raise, shoulder press

front body moves	STRETCH BASICMOVES ROUTINES		back
upper arm - biceps reverse bicep curl	upper arm - biceps bicep isolation move	upper arm - biceps bicep curl
1. Start the move with your feet placed about hip width apart and make sure that your knees are bent slightly. 2. Keep your hands and wrists straight. Hold the dumbbell with your palms facing downwards. 3. Slowly bring both the dumbbells up to chest height.	1. This move is best achieved seated on a bench using your leg as support for the arm being worked. 2. Hold the dumbbell in your right hand 3. Use the right leg by resting the elbow against the inner thigh. 4. Hold the dumbbell with your palm facing upwards. 5. Slowly, using a controlled movement, bring the weight up still using the inner thigh for support.	1. This move can be done with barbells or dumbbells. 2. Make sure when you start the move your feet are placed about hip width apart and that your knees are bent slightly. 3. If you are using a barbell make sure your hands aren't too wide apart. 4. Keep your hands and wrists in a straight line. Don't bend them. Hold the dumbbells/barbell with your palms facing up 5. Slowly bring the weight up. Your hands should make it to your shoulders but no higher.
4. Don't let your elbows come out too far in this exercise. 5. Lower the dumbbells slowly at the same time and with maximum control. 6. When they reach your lower sides again rest for a second then slowly repeat the exercise.	6. Bring the weight up till your arm is in a right angle position and you can feel the muscle is flexed and working. 7. Hold the weight in that position for the count of two. 8. Then slowly move the dumbbell back to its starting position and repeat. 9. Finish the move by working the left arm.	6. Don't let your elbows come out too far in this exercise. 7. Lower the barbell slowly and with maximum control. 8. When they reach your lower sides again rest for a second, and then slowly repeat the exercise. 9. It is possible to do this move standing or seated with dumbbells. 10. When seated make sure the back is supported at all times.