This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university’s elite sports teams.

Benefits
Lift your arm straight out in front of you in a smooth motion to target the front of your shoulder. Be careful to come no higher than chin level with the weights, and no swinging!

Muscles Worked
Shoulders – Anterior and Medial Deltoids

Starting Position
Holding dumbbells in both hands, stand with feet hip-width apart. Hold the dumbbells with arms extended straight down just in front of your hips, so that the dumbbells are just in front of your thighs, with palms facing you.

Exercise

1. From the starting position, bring your right arm straight up in front of you, keeping the elbow straight but “soft” (not locked). Your hand should be flat, with palm facing toward you or the floor – never sideways or upward. Lift without shoving forward with the shoulder on the lifting side; keep your shoulders down and back, with your chest lifted.
2. Raise the arm only as high as your shoulder level, and no higher than your chin under any circumstances.
3. From the top of your lift, lower your arm back to your starting position, maintaining a slow and controlled pace.
4. Repeat with the left arm, continuing to alternate through the set.