[Sitting Dumbbell Press] Mainly trains the front, middle and rear deltoid muscles to increase the width of the shoulders. Action: Sit in a sitting position, hold dumbbells at your side with both hands, elbows abducted, palms facing forward, push the dumbbells in an arc to the highest point, pause for a moment, and slowly control the dumbbells to return to the original route (arc). Tip: You can also do it while standing, with both arms at the same time, or you can do it alternately with one arm.