Instructions

1. 1

   Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.

2. 2

   Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.

3. 3

   While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.

4. 4

   While inhaling lower the weight across your body back into the starting position.

5. 5

   Repeat the movement for the prescribed amount of repetitions.

6. 6

   Switch arms and repeat the movement.