Lateral Dumbbell Raise
Prime Movers/Muscles worked: Medial Deltoids, Trapezius

Beginning Position:

( can be standing or seated )

    * Grasp dumbbells with palms at sides and facing in
    * Bend elbows slightly

Upward Movement Phase:

    * Keeping your elbows bent at the same angle, slowly begin to raise the dumbbells to the side
    * Stop the dumbbells as they reach shoulder level (palms should be facing the floor)

Downward Movement Phase:

    * Slowly lower the dumbbells to the start position

One Arm Dumbbell Row
Prime Movers/Muscles worked: Rhomboids, Latissimus Dorsi, Biceps, Brachialis

Beginning Position:

    * Stand at the side of a bench
    * Kneel on the bench with the leg that is next to it
    * Lean over and place inside hand on the bench directly below your shoulder
    * Place outside foot 1-2 feet from bench and flex knee
    * Position body parallel to floor and grasp a dumbbell with your free hand
    * Hang dumbbell down with arm straight

Upward Movement Phase:

    * Pull dumbbell up toward the chest
    * Keep body parallel to floor
    * Touch dumbbell to outer chest

Downward Movement Phase:

    * Lower dumbbell slowly and under control to a straight arm position.
    * Maintain body position

Overhead Press
Prime Movers/Muscles worked: Anterior Deltoid, Triceps, Trapezius

Beginning Position:

* best if started on a shoulder press rack

    * Place bar on rests at a height at which when you slightly bend your knees the bar is level with the top of your shoulders
    * Bend knees step up to the bar and grasp bar a little wider than shoulder width with palms facing away
    * The bar should rest on your collar bone ( clavicle )
    * Keep your upper back straight
    * Keep a slight curve in your lower back
    * Unrack bar with legs

Upward Movement Phase:

    * Push bar up to full arm extension
    * Keep elbows pointed out until arms are fully extended
    * Maintain body position

Downward Movement Phase:

    * Lower bar slowly and under control to your shoulders
    * At the completion of the set, move bar to rack

方法不错。基本上弄懂了。