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rear body moves

STRETCH       BASICMOVES       ROUTINES
rear raise 
shoulders, deltoids
side raise 
shoulders, deltoids
front raise 
shoulders, deltoids
shoulder press
1. Place your feet about shoulder width apart.  2. Bend your knees and angle your body forward so it is at a right angle to your thighs.  3. Grip the dumbbells firmly in each hand.  4. With your palms facing downwards slowly raise both dumbbells out sideways till your upper arm is level with your back.
1. Place your feet about shoulder width apart.  2. Grip the dumbbells firmly in each hand.  3. Keep your knees slightly unlocked.  4. With your palms facing downwards slowly raise both dumbbells out sideways to shoulder height.
1. Place your feet about shoulder width apart.  2. Grip the dumbbells firmly in each hand.  3. Keep your knees slightly unlocked. 4. With your palms facing downwards slowly raise the right dumbbell forward to shoulder height.
1.  Grip the dumbbells and move them up to shoulder position.  2. Place your feet about shoulder width apart.  3. Arch your back slightly.  4. Make sure your knees are not locked into position and then raise the weights into the outstretched position.
5. Make sure the move is controlled.  6. Hold the position for the count of one second when both dumbbells reach shoulder height.  7. Make sure the move is controlled when bringing the arms back to their starting position.  8. Repeat.
5. Make sure the move is controlled. 6. Hold the position for the count of one second when both dumbbells reach shoulder height. 7. Make sure the move is controlled when bringing the arms back to their starting position. 8. Repeat.
5. Make sure the move is controlled.  6. Hold the position for the count of one second when the dumbbell has reached shoulder height.  7. Make sure the move is controlled when bringing the arm back to its starting position.  8. Repeat the move with the left arm.
5. Hold the dumbbells a few inches wider than your shoulder width.  6. Then lower them slowly to shoulder position and repeat.  7. This move can also be done in the seated position with back supported.