Exercise Directory: Lateral Raise: Palms Down

This exercise works your arms while really focusing on building/sculpting your shoulder muscles.

STEP #1: Stand tall with your feet together.

STEP #2: Grab two light dumbbells and hold them by your side with your palms facing your thighs.

STEP #3: During this movement, make sure you maintain a stationary torso [no swinging of the body].

STEP #4: Keeping a slight bend in your elbows, slowly lift the dumbbells until you reach shoulder height.

STEP #5: Try not to go too far above shoulder height.

Side View:

Front View:

STEP #6: Pause for a moment.

STEP #7: Slowly lower your arms back to your sides.

STEP #8: Without releasing the tension in your arms, repeat the exercise.

NOTE: The shoulder muscles are a smaller muscle group that doesn't take a lot of weight to fatigue.  I always suggest starting off with a lighter weight so that you make sure you are executing the movement accurately.

NOTE: This exercise can also be performed while sitting down [which would be advised if you tend to swing your body].