- Hold light-medium weights with arms straight down, palms face the thighs.
- Slowly lift arms up to shoulder level keeping elbows slightly bent.
- Exhale and lower back down.
- This exercise can also be done with a light barbell or, if you're using heavier dumbbells, you can alternate arms.
- Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
Shoulder Exercises
By Paige Waehner, About.com
Updated May 07, 2008
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Because the shoulder has three heads (the front, middle and rear deltoids), you want to choose exercises that target all three. The front raise targets the front deltoid although it does involve the other shoulder areas as well. For this move, you'll probably need lighter weights - your arms are straight, making this a long lever move and, therefore, more challenging.
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- Lateral Raises - Bent Arm
- Lateral Raises
- Overhead Barbell Press
- Overhead Press
- Alternating Overhead Press
- Arnold Press
- One Arm Overhead Press
- External Rotation with Bands
- One-Arm Rear Delt Raises
- Front Raise
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