Do a seated lateral raise, and during the contracted portion, swing your arms around straight out in front of you. You then raise them straight up over your head before you reverse your actions. Bring your arms back down in front of you, swing around to the side, then lower back to starting position. The entire start to finish range of motion is considered one rep.
I use 10-pound dumbbells on these, so don't think you'll be able to go heavy. I typically do sets of 10 reps.
related posts
The Misunderstood Strength Coach
The strength and conditioning field is like no other. Coaches have bitter enemies and die-hard devotees – and sometimes a person will qualify as both depending on the day of the week. There are insane egos and there are humble, incredibly bright coaches who go unnoticed. Finally, there are a lot of coaches who people really don't get.
Tip: Sit a Lot? Do These 4 Exercises
Activate your puny scapular stabilizers and you'll keep your shoulders healthy for pain-free pressing. Here's how.
Tip: The Paused Deadlift
Adding pauses to your deadlift will strengthen weak points, improve technique, build muscle, and teach you to use your lats.
Olympic Lift Variations to Get Big
Size gains with the Olympic lifts? Yes, it’s possible. Here’s how.