Shoulders

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Overhead press

upright rows

Front and side Lateral Raises

Priority: Delts

Use a controlled motion, make sure the dumbbells touch your shoulders, and fight the urge to make it easier to lift the weight back up by bending your knees. This exercise can be performed sitting or standing depending on your preference. ​

Priority: Delts 

Keep your hands below your elbows as you lift the dumbbells up to just below your chin. To mainly work your delts keep your shoulders back and avoid leaning forward. Leaning forward will bring the traps into the exercise which women don’t want to build.  ​

Priority: Front (Anterior) and Middle (Medial) Delts
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First half of this video is Front Lateral Raises and works the Anterior Delts; second half of this video is Side Lateral Raises and works the Medial Delts. Doing these exercises together increases effectiveness. Don’t pause at the top of bottom; this exercise is more about proper form and controlled tempo then amount of weight used. 

Bent-over Lateral Raises:

Priority: Rear (Posterior) Delts

This exercise is more about proper form and controlled tempo then amount of weight used. It improves your posture by pulling back the shoulders. (Ladies it may have you looking like your breast size got bigger by 1 cup! #1 EXERCISE) Proper form and controlled tempo are priority over amount of weight used.