Standing dumbbell lateral raise

Grab a pair of dumbbells and stand tall holding the dumbbells to your sides and your palms facing in.
Maintaining a good posture with your back straight, chin tucked, abs braced (no swinging!) and with a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground.

Pause and hold the contraction at the top for a second, and then slowly return the weight back to the starting position.
Important: your elbows must lead the movement! Don’t raise the dumbbells with your hands or wrists. Imagine that you want to push 2 walls with your shoulders, so that the movement is “out”, not “up”.

Pause, and then slowly lower the dumbbells back to the starting position.
Repeat for the recommended number of repetitions.