Middle Body: Front Arm Raise

Muscles Used: Latissimus Dorsi (“Lats” Side Back), Deltoids (Shoulder)

Equipment Needed: Weights

• Light Weights (2, 3 or 5 lbs) or
• 12 or 20 oz filled water bottle or
• Soup Cans (unopened)

Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this exercise.
5. Hold weights in each hand, with arms extended by your sides. Slightly bend your elbows.
6. Place arms so that the held weights are in line (next to) with your hip/leg area. Grip weights so palms face behind you (starting position).
7. Slowly and evenly lift right arm in front of body with a full arm extension, until your arm reaches shoulder height. Be sure to keep elbow slightly bent. You are working your right Latissimus Dorsi & Deltoid. (see photo)
8. Exhale (breathe out) as you lift arm up.
9. Inhale (breathe in) as you evenly and slowly lower arm down to starting position.
10. Repeat exercise for a set of 8.
11. Repeat entire sequence on your left side, step 1-10 (working left Latissimus Dorsi & Deltoid).

Remember:

• Do keep your back straight.
• Continue to breathe.
• Do move your arms slowly.
• Do keep an even lifting pace up and down.
• Do keep both shoulders even with one another.

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