Skill level
Intermediate
Type
Strength Training
Equipment
Dumbbells
Body Parts
Shoulders

Photos: James Michelfelder

Step-by-step instructions

1. Hold dumbbells at your sides with palms facing you.
2. Raise the weights up in front of you to shoulder level with thumbs pointing up. (This is called a neutral-grip dumbbell raise.) Complete 12–15 neutral grip raises.
3. After the last neutral-grip raise, keep your arms raised and rotate your arms out to your sides. Now do 12-15 side raises, making sure to keep your arms slightly forward so you don't stress your shoulder joints.
4. For the last exercise, switch to a lighter pair of dumbbells. Raise the weights out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.