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

1. Lie down on the bench making sure it is completely horizontal. 2. Pick up the dumbbells. 3. Raise the dumbbells up in front of you so they are together above your chest. 4. Your arms should not be locked but extended. 5. Then using a controlled movement, bring the arms out to your sides. 6. Do not lock the arms out either.

7. As your arm descends let your elbow drop lower but the dumbbell should not go lower than your chest. 8. Slowly bring the dumbbells back up from this position feeling the pull in the chest. 9. Bring them back to their starting position and then repeat the move.