1. Inhale and raise your arm to about an 80 degree angle.

2. Immediately lower the weight, exhaling as you complete the movement. Repeat the next repetition.

Notes:
Unlike standing raises, this exercise involves the deltoids differently, concentrating the effort at the beginning of the movement.

Thus, this exercise emphasizes the supraspinatus, mainly at the beginning of the movement. You can vary the starting position to place emphasis on all of the deltoid heads.

1. Inhale and alternately press your arms to an extended vertical position above your head. Rotate your wrist so that your palm faces forward.

2. Exhale as you complete the movement. Repeat the next repetition.

Notes:
This exercise focuses on the deltoids, particularly the anterior deltoids, and the upper pectorals, upper trapezius, serratus anterior, and triceps.

You can also do this movement standing or seated against a flat back support.

1. Inhale and raise the dumbbell or the flat plate forward until your arms/hands reach shoulder level.

2. Slowly lower the weight, making sure to avoid any jerky movements.

3. Exhale as you complete the movement and repeat the next repetition.

Notes:
This exercise primarily works the anterior deltoids as well as the upper pectorals and the short head of the biceps.

This is a great exercise for all the muscles that stabilize the scapulae since they use isometric action and thereby allow the humerus to pivot on a stable support.

1. Inhale and raise your elbows to shoulder level.

2. Exhale as you complete the movement, i.e., while lowering your elbows. Repeat the next repetition.

Notes:
This exercise isolates the medial deltoids. It places Secondary emphasis on the supraspinatus (situated deep under the deltoid) and the upper trapezius (if you raise your arms above the horizontal plane).

1. Inhale and raise your arm to shoulder height, palm down.

2. Exhale as you complete the movement while returning to the starting position. Repeat the next repetition.

Notes:
This exercise develops the deltoid, particularly the multipenniform medial head. You will get more from this exercise by varying the angle of work to stress all the deltoid parts.

1. Inhale as you raise your arm forward to shoulder height.

2. Exhale as you complete the movement by returning to starting position then, repeat the next repetition.

Notes:
This exercise primarily works the anterior deltoids as well as the upper pectorals and, to a lesser extent, the short head of the biceps.

1. Raise the dumbbells to shoulder level, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup.

2. Return to the starting position and repeat the next repetition.

Notes:
This exercise isolates, almost exclusively, the medial deltoids, which are composed of several pennate heads converging on the humerus.

It is more effective to train this muscle by starting at different positions (hands to the sides, behind the buttocks, or in front of the thighs) to involve the medial deltoids completely.

This exercise also works the supraspinatus, located beneath the deltoid muscle in the supraspinatus fossa of the scapula and insterted humeral large tuberosity.

Because all body types vary, you must find an optimal angle of work that meets your physique.

You can focus on the upper part of the trapezius by raising the arms above the horizontal plane. However, many body builders avoid doing this to place primary emphasis on the medial deltoid.

This exercise is never performed with heavy weight. Sets of 10 to 25 reps give the best results if you vary the angle of work, spend little time recovering, and train to the point of feeling the burn.

1. Inhale and, performing the lift using alternate sides, raise the dumbbells forward to shoulder height or slightly above.

2. Exhale as you lower the weight back to your side and complete the movement. Perform the same movement with the other arm. Repeat each side for necessary reps to complete your set.

Notes:
This exercise places primary emphasis on the anterior deltoids and upper pectorals. To a lesser extent it works the middle deltoids.

Each arm raise exercise also works the muscles that attach the shoulder blades to the rib cage, which include the serratus anterior and rhomboids (these stabilize the humerus in its movements).

1. Raise the dumbbells to shoulder level, i.e., to your sides, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup.

2. Return to the starting position and repeat the next repetition.

Notes:
This exercise works the entire shoulder area, placing emphasis on the posterior deltoids. By pinching your shoulder blades (scapulae) together at the end of the movement you will involve the middle and lower parts of the trapezius, teres minor, infraspinatus, and the rhomboids.

You can also perform this exercise lying face down on a flat bench. However, the weight load cannot be as heavy.

1) Inhale and raise the barbell forward with your arms straight until it reaches eye level or slightly above so that you can see beneath your palms.

2) Exhale as you complete the movement by lowering the weight back to the starting position then, repeat the next repetition.

Notes:
This exercise works the anterior deltoids, upper pectorals, infra-spinatus and, to a lesser extent, the trapezius, serratus anterior, and short head of the biceps.

Raising the barbell higher will also stress the posterior deltoids. This increased raise height will intensify the work of the other muscles. The same exercise can be performed with a low pulley machine while facing away from the machine with the cable running between your legs. The exercise also places secondary emphasis on the biceps.