Standing Lateral Raise
Hold a light weight in each hand. (A one-pound weight is usually
enough when you are getting started.)
Stand tall with your knees slightly bent, feet slightly further
apart than the width of your hips, stomach muscles pulled
in to protect your lower back, and arms at your sides. Keep
elbows slightly bent, and palms facing in.
Exhale as you slowly lift both arms up and away from your
body until your hands are level with shoulders and your body
forms a "T."
Pause and take a breath. Then inhale as you slowly lower the
weights. Repeat 8 to 10 times. This is 1 set.
rock or lean back as you lift.
your elbows slightly bent, and focus on making your shouldersónot
your handsódo the work.
lift your hands past shoulder height.
shrug or let your shoulders creep up towards your ears. Keep
the tension out of your neck.
this feels very hard, use a lighter weight. Once it feels
easy, add weight or do another set.
hold your breath. Exhale through your mouth when you lift
and inhale through your nose when you lower the weight. This
helps deliver oxygen to your muscles. It also helps you get
into a rhythm, so you're not working too fast or too slow.