Dumbbell rear raises

Step 1: Sit on the bench inclined forward. Place your feet close together on the ground and make sure to keep the back straight.

Step 2: Raise the dumbbells to the side by keeping your fists pointing towards the ground. Inhale during the process.

Avoid this mistake: Keep the back straight and not slouching on your knees. Many people tend to bend their back for extra support unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip muscles tight.

Step 3: Slowly lower the dumbbells back to the starting position as you exhale. Repeat.

Dumbbell side raises

Step 1: Stand with your feet shoulder width apart. Hold the dumbbells in each hand by an underhand grip (palms down). Keep your arms rested on your sides.

Step 2: Raise both dumbbells simultaneously to the sides upto the shoulder height, keeping the elbows slightly bent. Inhale during the process. Make sure to keep the back straight.

Avoid this mistake: Many people tend to bend their back for extra support unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip muscles tight.

Step 3: Slowly let the dumbbells down as you exhale. Repeat.

Dumbbell front raises

Muscle group: Front delt (shoulder)

Step 1: Stand with your  feet shoulder width apart. Hold the dumbbells in each hand by an overhand grip (palms down). Rest the dumbbell on your thighs.

Step 2:  Start raising one dumbbell, keeping your shoulder as the pivot point. Make sure to keep your back straight. You should inhale while raising.

Avoid this mistake: Many people tend to bend their back for extra support unintentionally. This leads to lower back pain in the long run. Avoid this by deliberately locking your back in position and keeping your hip muscles tight.

Step 3: Slowly let the dumbbell down as you exhale. Repeat with the other arm.

SHOULDERS

Muscle group: Deltoids (a.k.a delts)

• Front delts
• Middle delts
• Rear delts

Exercises:

1. Dumbbell front raises
2. Dumbbell side raises
3. Dumbbell rear raises
4. Seated Dumbbell press
5. Low pulley Lateral raises