SHOULDERS - Standing Dumbbell Lateral Raises

1. Take hold of suitable weight dumbbells, keep your core tight, your torso straight and stand with your feet flat on the floor. The dumbbells are at your side and palms face inward. This is the starting position.

2. From the starting position, raise the arms upward and outwards over 1-2 seconds until the dumbbells are parallel to the floor. Breathe out as you lift and pause at the top for a second. Keeping a slight bend in the elbow and palms tilted forward will maximise the effectiveness of this movement.

3. Lower the dumbbells back and down over 1-2 seconds as you breathe in and return to the starting position.