Frontal and lateral raising and lowering of the arms while standing ► front raise/lateral raise (side raise)

Individual work

Stand upright, arms extended downwards in front of your body with the dumbbells in your hands (hanging), the backs of your hands pointing forwards (overhand grip), raise your arms in the direction you are facing until they are horizontal (shoulder height, backs of hands pointing upwards), spread your arms out to the side from the holding position ("T" position), bring your arms back together in front of your head and lower them back to the starting position.

Attention:
Keep your back straight (possibly back against a wall), actively tense your core.

Lighten:
Less weight.

Harden:
More weight.

2 dumbbells