How to Alternating Arm Raise
Trainer: Ashley Steele
Sit on a bench holding a pair of weights at your sides with the palms facing the hips, position the feet shoulder-width apart. Draw the shoulder blades back, keeping the spine and head in good posture. This is the starting position.
Perform a side raise by lifting the weight to shoulder height moving laterally along an arc to the side of the body. Pause briefly, and lower the weights to the starting position. Perform 1-rep of the side raise.
Perform a front raise. Rotate the hands so that your palms face the ground. Lift the weight along an arc to the front of the body to shoulder height and pause briefly. Lower the weights with control to the starting position. Perform 1-rep of the front raise.
Continue the pattern, perform one repetition each direction, and continue alternating between the side and front raises for the specified amount of time.
You should feel this working the arms, deltoids, traps, and shoulders.