Seated Bent-Over Rear Delt Raise (Rear deltoids)

1. Sitting on the end of the bench with your legs together and the dumbbells behind your calves.
2. Make sure you bend your waist while keeping the back straight in order to pick up the dumbbells.
3. The palms of your hands should be facing each other as you pick them, this will be your starting position.
4. Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

Heavy Seated Dumbbell Shoulder Press (Front and side delts)

1. Grab your maximum lift for this exercise; you may need a spotter to ensure good form.
2. Bring the dumbbells up to shoulder height at each side and rotate the wrists so that the palms of your hands are facing forward.
3. Push the dumbbells up until your arms reach lockout.
4. Slowly come down back to the starting position as you inhale.