Side Dumbbell Raises
Stand straight with your elbows slightly bent and arms at your side with palms facing your side/hip raise the dumbbells (together) to the side until your elbow is slightly above the shoulder level. Rotate the shoulder forward slightly (as if pouring milk from a jug).
Front Dumbbell Raises
Standing straight with your elbows slightly bent and arms in front of your body with palms facing your abdomen, raise the dumbbells (alternating) toward the front and slightly inward until the weight is in front of your nose.
Rear Dumbbell Raises
Sit on a bench or chair and bend forward until your chest is almost on your thighs, palms facing each other touching below the bench, head upand looking forward, or from standing bend forward and rest your forehead on a bench. Raise the dumbbells (together) until they are above your shoulder level. Rotate your hands forward so that your thumbs are facing slightly downward.
Seated Shoulder Rotation
Sit on a bench or chair with your arm at a 90 degree angle to your body and a 90 degree bend at the elbow. Rotate the dumbbell from the top position forward until your forearm is level with the floor. Try and keep your shoulder and elbow at a fixed position.
Lying Shoulder Rotation
Lay on your side on a flat or slightly inclined bench with your upper arm parallel to your body and your elbow bent to 90 degrees (you can use a towel for support under the elbow if you need). Rotate the arm forward from the top position until the forearm is parallel with the floor. Try and keep the elbow stationary.