The seated dumbbell press, also known as the seated dumbbell shoulder press, is a weightlifting exercise that targets the shoulders and triceps. It is performed by sitting on a weight bench with a back support and grasping a pair of dumbbells with a neutral grip (palms facing forward). The individual then raises the dumbbells up above their head in a controlled manner, fully extending the arms. The dumbbells are then lowered back to the starting position. This exercise helps to isolate the shoulders and triceps and can be used to add definition and strength to these muscle groups. The seated position allows for a better stabilization of the core and can help to limit the involvement of other muscle groups, such as the back and legs.

The military press, also known as the standing barbell shoulder press, is a weightlifting exercise that targets the shoulders and triceps. It is performed by standing with the feet shoulder-width apart and grasping a barbell with a pronated grip (palms facing forward). The individual then raises the barbell up above their head in a controlled manner, fully extending the arms. The barbell is then lowered back to the starting position. This exercise helps to isolate the shoulders and triceps and can be used to add definition and strength to these muscle groups. It's a compound exercise that works multiple muscle groups at the same time, such as the core, back, and legs. It's considered a classic exercise and often used in strength and muscle building programs.

The front raise is a weightlifting exercise that targets the anterior (front) head of the deltoid muscle. It is performed by standing with the feet shoulder-width apart and grasping a pair of dumbbells with a neutral grip (palms facing each other). The individual then raises the dumbbells in front of the body in a controlled manner, keeping a slight bend in the elbows. The dumbbells are then lowered back to the starting position. This exercise helps to isolate the shoulders and can be used to add definition and strength to the anterior deltoid. It can be done with a variation of weights, reps, and sets, and can also be done with cables or machines. It's a great exercise for overall shoulder development and also for injury prevention. It's often used as a complement to the lateral raise to target all the heads of the deltoid muscle.

Dumbbell shrugs are a weightlifting exercise that targets the trapezius muscle, which is the muscle that runs from the base of the skull to the mid-back and shoulders. It is performed by standing with the feet shoulder-width apart and grasping a pair of dumbbells with a neutral grip (palms facing each other). The individual then raises the shoulders in a shrugging motion, lifting the dumbbells as high as possible. The dumbbells are then lowered back to the starting position. This exercise helps to isolate the trapezius muscle and can be used to add definition and strength to the upper back and shoulders. It can be done with a variation of weights, reps, and sets. It's a great exercise for overall upper body development and also for injury prevention. It's often used as a complement to other exercises that target the upper body, such as deadlifts and rows.

The upright row is a weightlifting exercise that targets the deltoids and trapezius muscles, which are the muscles that run from the base of the skull to the mid-back and shoulders. It is performed by standing with the feet shoulder-width apart and grasping a barbell or a pair of dumbbells with an overhand grip (palms facing the body). The individual then raises the barbell or dumbbells towards the chin in a rowing motion, keeping the elbows high and close to the body. The weight is then lowered back to the starting position. This exercise helps to isolate the shoulders and upper back and can be used to add definition and strength to these muscle groups.