Lateral Raise and Rear Lateral Raise

Stand with feet hip-width apart holding a dumbbell in each hand in front of your thighs. Bend your knees slightly. Now lift the dumbbells up and out to your sides  until they reach shoulder height. That’s a lateral raise. Lower the weights in a slow, controlled fashion and repeat the lateral raise for a total of 8 reps. Then, immediately bend forward at your hips, keeping your lower back naturally arched, not rounded. Allow the weights to extend your arms hanging beneath you perpendicular to the floor. From this position, lift each dumbbell out to your sides, raising them to about torso height while squeezing your shoulder blades together. That’s a rear lateral raise. Lower them slowly under control and repeat for a total of 8 reps.