Bent-Arm Lateral Raise

The lateral raise targets the front and middle of the shoulders. By bending the arms, you have a shorter lever and the move becomes a bit easier than a straight arm raise...the longer the lever, the harder the movement.

Do it Right

1. Sit on an exercise ball or bench or stand and hold light to medium dumbbells in each hand.
2. Bend the elbows to 90 degrees with the palms facing each other.
3. Keeping the elbows static, lift the arms up to shoulder level so that the palms face the floor.
4. Lower the arms and repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
5. Don't swing the arms or use momentum, but lift the weight slowly.
6. Because your arms are bent, you may be able to use more weight than with a straight arm lateral raise.