 Lateral shoulder raises Keeping your arms straight and without leaning backward from the waist, raise the dumbbells sideward, with your knuckles facing upward until your hands are level with the shoulders. Pause for two seconds at the same time, turning the dumbbells so your palms face upward. Now raise the dumbbells with your arms still straight until they are overhead. Resume the starting position by reversing the movement. Again, observing the pause at shoulder level. Inhale as the weights are raised, exhale as they are lowered. Reps 8 to 12.