Do exercise dumb bell whole day for your shoulder muscle among the three days fitness series. Introduce four step dumb bell exercise.

Dumb bell shoulder press 1. Sit at the bench while straight your back. 2. Hold dumb bell 90 degree from your arms while open arms butterfly position. 3. Lift up your arms straight on your center head 4. Return slowly next position. EXERCISE. whole shoulder.

Click the picture you could see the movement.

Dumb bell front raise 1.Stance your foot your shoulder distance & hold dumb bell while facing your back hand forwarding front.  2. Set position your hand over your front thigh 3. lift dumb bell to front side until your shoulder height while straight your arms 4. Return slowly next position. EXERCISE. Front triangle muscle.

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Dumb bell side lateral raise 1. Stance your foot your shoulder distance & hold dumb bell while facing your back hand forwarding both side. 2. Set position your hand over your both side of thigh 3. lift dumb bell to both side until your shoulder height while slight vent your arms. 4.  Return slowly next position. EXERCISE. Side triangle muscle.

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Dumb bell vent over raise 1. Stance your foot your shoulder distance & hold dumb bell while vent your back 90 degree. 2. Set position your hand under your knee. 3. lift dumb bell to both side until your shoulder height while slight vent your arms. 4.  Return slowly next position. EXERCISE. Back triangle muscle.

Click the picture you could see the movement.

+ All step do 5 set 15 times. choose dumb bell weight can reach 15 times raise one time. while you want exercise at home without dumb bell you may use bottled water.