Bent-Over Lateral Raises:

Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge forward at the hips, keeping your back straight
and your core engaged.
With your arms slightly bent, raise the dumbbells out to the sides until they are
in line with your shoulders.
Pause for a moment at the top, then slowly lower the dumbbells back to the starting
position.
Repeat for the desired number of repetitions.

Front Raises:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Keep your arms straight and your palms facing your thighs.
Lift the dumbbells directly in front of you, raising them to shoulder level.
Pause briefly at the top, then slowly lower the dumbbells back down.
Repeat for the desired number of repetitions.

Upright Rows:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an
overhand grip (palms facing your body).
Let the dumbbells hang in front of your thighs, keeping your arms straight.
Lift the dumbbells straight up toward your chin, leading with your elbows.
Pause at the top, then slowly lower the dumbbells back down.
Repeat for the desired number of repetitions.

Arnold Press:
Start with the dumbbells in front of your shoulders, palms facing your body and
elbows bent.
Press the dumbbells up while simultaneously rotating your palms to face forward.
Continue to press the dumbbells overhead until your arms are fully extended.
Reverse the motion by bringing the dumbbells back down, rotating your palms back
toward your body.
Repeat for the desired number of repetitions.
dumbbell shoulder press. This exercise targets the deltoid muscles in your
shoulders and helps to build strength and size. Here's how you can perform the
dumbbell shoulder press:

Start by sitting on a bench or chair with your back straight and your feet flat on
the floor. Hold a dumbbell in each hand at shoulder level, palms facing forward.

Press the dumbbells overhead by extending your arms fully while exhaling. Keep your
core engaged and your back straight throughout the movement.

Pause at the top for a brief moment, then slowly lower the dumbbells back to the
starting position, inhaling as you do so.

Repeat for the desired number of repetitions.

Remember to choose a weight that challenges you but allows you to maintain proper
form