LATERAL RAISE

Attach the band to and object on the floor or doorway and sit down on a stability ball then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on the other side to complete the set.

Attach the band to and object on the floor or doorway and sit down on a stability ball then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.

Attach the band to and object on the floor or doorway and sit down on a stability ball while facing away from the object and your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise your arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

START: Seated on a bench grasp the dumbbells in either hand. With your feet about shoulder width apart hold two dumbbells at your sides with neutral grips.

MOVE: Slowly raise the dumbbells up and out to your sides keeping your arms straight with a very slight bend in your elbows. When your arms reach just above parallel with the floor pause in this position for a second before slowing lowering the dumbbells back to the start.

Sitting on a Lateral Raise machine, position yourself securely and sit completely straight in an erect position. Grasp each of the handles and place your forearms onto the pads. Raise your arms upward following the motion of the arch of the machine and slowly return to the starting position. The benefit of the machine is that is provides constant tension onto the Lateral Deltoid head.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground then do the other side to finish off the set. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the bench take a dumbbell in each hand and slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to do the same amount on each side until the set is complete.

Seated on the bench take a dumbbell in each hand and slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to alternate each side until the set is complete.

Seated on the bench place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, make sure to do the same amount on each side until the set is done. Slowly return to your starting position and repeat.

Seated on the bench place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat.

Seated on the bench place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise both arms to the sides of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat.

Seated on the ball take a dumbbell in each hand and slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to do the same amount on each side until the set is complete.

Seated on the ball take a dumbbell in each hand and slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to alternate each side until the set is complete.

Seated on the ball take a dumbbell in each hand and slowly raise both arms to the side of your body so the weight is at shoulder height and your body forms a T, keep your palms facing down towards the ground. Slowly return to your starting position and repeat.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, make sure to do the same amount one each side until the set is done. Slowly return to your starting position and repeat.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat.

Seated on the ball place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise both arms to the sides of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat.

Sit down on a stability ball, take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.

Attach the band to and object on the floor or doorway and sit down on a stability ball with one foot off of the floor then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on each side until the set is complete.

Attach the band to an object on the floor or doorway and sit down on a stability ball with one foot off of the floor then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.

Attach the band to and object on the floor or doorway and sit down on a stability ball with one foot off of the floor then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise both arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

Seated on the ball lift one foot off the floor then place the band underneath the foot on the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground then do the other side to finish off the set. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the ball lift one foot off of the floor then place the band underneath the foot on the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the ball lift one foot off of the floor then place the band underneath the foot on the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Seated on the ball lift one foot off of the floor and take a dumbbell in each hand then slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to alternate each side until the set is complete.

Seated on the ball lift one foot off of the floor and take a dumbbell in each hand, slowly raise both arms to the side of your body so the weight is at shoulder height and your body forms a T, keep your palms facing down towards the ground. Slowly return to your starting position and repeat.

Seated on the ball lift one foot off of the floor and place the band underneath the other foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, make sure to do the same amount one each side until the set is done. Slowly return to your starting position and repeat.

Seated on the ball lift one foot off of the floor and place the band underneath the other foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat.

Seated on the ball lift one foot off of the floor and place the band underneath the other foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, making sure to do the same amount on each side until the set is done. Slowly return to your starting position and repeat.

Standing upright, place the band underneath both feet and grab the handles with a neutral grip (palms facing inward). Start with your arms away from your body just enough to create tension in the band. Maintaining a slight bend in your elbows, slowly raise both arms up and out to your sides until your arms are parallel with the floor or slightly higher. Hold this position for a second as you contract your delts as hard as you can, then slowly lower your arms back to the start position. Repeat for reps.

Standing upright, stagger your feet a foot or two apart and place the band underneath your front foot. Grab the handles with a neutral grip (palms facing inward) and start with your arms away from your body just enough to create tension in the band. Maintaining a slight bend in your elbows, slowly raise both arms up and out to your sides until your arms pass parallel with the floor. Hold this position for a second as you contract your delts hard, then slowly lower your arms back to the start position. Repeat for reps.

Attach the band to and object on the floor or doorway and stand with your feet together while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on the other side to complete the set.

Attach the band to and object on the floor or doorway and stand with your feet together, then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete

Attach the band to and object on the floor or doorway, while facing away from the object stand with your feet together and your arms, holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise your arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

START: Stand with your left shoulder facing a low cable pulley apparatus. Your feet should be about shoulder width apart while holding a single-handle D-grip attachment that is attached to the low pulley in your right hand in front of your right thigh or behind your right thigh.

MOVE: Slowly raise the handle up and out to your side keeping your arm straight with a very slight bend in your elbow. When your arm reaches just above parallel with the floor pause in this position for a second before slowing lowering the handle back to the start.

Standing upright cross the handles in front of your legs so that they make an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and do the other sided alternating each time.

Standing upright cross the handles in front of your legs so that they make an X. Slowly raise both arms to the side of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat.

Standing upright place the band underneath both feet and cross the handles of both the band and cables in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and repeat making sure to do the same amount on the other side to finish the set.

Standing upright place the band underneath both feet and cross the handles of both the band and cables in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and do the other sided alternating each time.

Standing upright place the band underneath both feet and cross the handles of both the band and cables in front of your legs so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat.

START: Stand with your feet about shoulder width apart while holding a dumbbell at your side with a neutral grip.

MOVE: Slowly raise the dumbbell up and out to your sides keeping your arm straight with a very slight bend in your elbow. When your arm reaches just above parallel with the floor pause in this position for a second before slowing lowering the dumbbells back to the start.

START: Stand with your feet about shoulder width apart while holding two dumbbells at your sides with neutral grips.

MOVE: Slowly raise one of the dumbbells up and out to your sides keeping your arm straight with a very slight bend in your elbow. When your arm reaches just above parallel with the floor pause in this position for a second before slowing lowering the dumbbell back to the start. Repeat with the other arm

Pro Tip

For added benefit, hold the dumbbells for an extra 1 second before lowering them, when your arms are parallel to the floor. How To

Stand upright, holding both dumbbells by your sides with your arms extended. Without using your legs, exhale and raise the dumbbells out to your sides. Continue raising the dumbbells until your arms are parallel to the floor. Inhale and allow the dumbbells to lower, returning them to the starting position.

How to Do Dumbbell Lateral Raises

Hold a pair of dumbbells in almost straight arms hanging by your sides. With control, lift the dumbbells out to your sides until your upper arms are horizontal. Lower the dumbbells with control. Repeat for reps.

Starting Position

pick up two dumbbells with neutral grip, hold them in front of your thighs the palms of the hands point to each other the feet are shoulder width apart bend your knees and elbows a little your back is straight, bend your upper body forwards a bit

Correct Execution

lift the dumbbells at the sides of your body up in a bow until they are parallel to the ground make sure that the elbows are always higher than the weights during the movement hold the position for a moment (if you cannot hold the weights up, they are too heavy) let the dumbbells sink down again slowly do not swing back and forth with your upper body repeat the shoulder exercise

tip for the workout

if you turn the thumbs downwards a little, you can require the deltoid a little more bring the weights up above your head, if you want to train the upper chest and the front part of the deltoid

START: Stand with your feet about shoulder width apart while holding two dumbbells at your sides with neutral grips. MOVE: Slowly raise the dumbbells up and out to your sides keeping your arms straight with a very slight bend in your elbows. When your arms reach just above parallel with the floor pause in t his position for a second before slowing lowering the dumbbells back to the start.

Stand holding a dumbbell in each hand to the side of your torso. With your palms facing eachother raise the dumbbells together up and out the side until your arms are parallel with he floor. Squeeze your delts as you come up.

Standing with a dumbbell with one arm grasp a stable base with the opposite arm and lean to the side allowing the DB to hang straight down. While leaning to the side simply raise the DB upward all the way parallel to the ground and slowly return to the starting position

Stand sideways in the middle of a Smith machine with the bar set at a height that's even with your elbow. Press your arm firmly against the bar with your arm bent 90 degrees at the elbow and unlatch the safety latches with your opposite hand. Support the bar with the lower part of your upper arm and your forearm. Raise your arm up lifting the bar until your upper arms is just above parallel with the floor. Slowly lower the bar back to the start position and repeat for reps. Perform all reps with one arm and then repeat on the other arm.

Standing Upright place the band underneath both feet and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and repeat then do the other side to finish up the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Standing Upright place the band underneath both feet and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and do the other sided alternating each time. Typically you will SUPER SET this exercise with another Shoulder exercise.

Place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, make sure to do the same amount on each side until the set is done. Slowly return to your starting position and repeat.

Place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat.

Place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Take a dumbbell in each hand and slowly raise both arms to the sides of your body keeping your palms facing down towards the ground, then repeat.

Take a dumbbell in each hand and keep your arms straight out at your sides at shoulder height, while keeping them straight raise one arm in an upward arc stopping just before the weight is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete.

Stand in the middle of an open doorway, and lift your arms out to the sides as if you were going to do a lateral raise. Press the backs of your hands into the door frame with as much force as you can, as if you're trying to break down the door frame. Hold this contraction for 30-40 seconds.

Attach the band to and object on the floor or doorway and stand with one foot off of the floor while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to do the same amount on the other side to complete the set.

Attach the band to and object on the floor or doorway and stand with one foot off of the floor then while facing away from the object, keep your arms holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise one arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat making sure to alternate each side until the set is complete

Attach the band to and object on the floor or doorway, while facing away from the object stand with your feet together and your arms, holding the band handles, straight out at your sides at shoulder height, while keeping them straight raise your arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

Standing Upright lift one foot off of the floor and place the band underneath the other foot. Slowly raise one arm to the Front of your body keeping your palm neutral so that your thumb would be pointing up. Look closely at the picture to see in more details the position of the hands. Slowly return to your starting position and repeat then do the same amount on the other side to finish off of the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Standing Upright lift one foot off of the floor and place the band underneath one foot and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards the ground. Slowly return to your starting position and do the other sided alternating each time. Typically you will SUPER SET this exercise with another Shoulder exercise.

Standing Upright lift one foot off the floor and place the band underneath the other foot and cross the handles in front of your leg so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards the ground. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Place the band underneath one foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X, lift one foot off of the floor. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, make sure to do the same amount on each side until the set is done. Slowly return to your starting position and repeat.

Place the band underneath one foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X, lift one foot off of the floor. Take a dumbbell in each hand and slowly raise one arm to the side of your body keeping your palm facing down towards the ground, alternating each side until the set is done. Slowly return to your starting position and repeat.

Place the band underneath one foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X then lift one foot off of the floor. Take a dumbbell in each hand and slowly raise both arms to the sides of your body keeping your palms facing down towards the ground, then repeat.

Take a dumbbell in each hand and lift one foot off of the floor then slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to do the same amount on each side until the set is complete.

Take a dumbbell in each hand and lift one foot off of the floor then slowly raise one arm to the side of your body so the weight is at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat making sure to alternate each side until the set is complete.

Take a dumbbell in each hand and lift one foot off of the floor then slowly raise both arms to the sides of your body so the weights are at shoulder height, keep your palms facing down towards the ground. Slowly return to your starting position and repeat.

Attach the band to and object on the floor or doorway, position the ball so when your lay on it your feet face the object or door, while facing upward on a stability ball with your feet together and your arms straight out at your sides at shoulder height, while keeping them straight raise your arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat doing the same amount on the other side to compete the set.

Lay face up on with your back on a stability ball and place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Start the movement with your arms out straight at shoulder level then slowly raise one arm above of your head keeping your palm facing up towards the sky. Slowly return to your starting position and repeat and alternate sides until you finish off the set.

Attach the band to and object on the floor or doorway, position the ball so when your lay on it your feet face the object or door, while facing upward on a stability ball with your feet together and your arms, straight out at your sides at shoulder height, while keeping them straight raise your arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat.

Lay face up on with your back on a stability ball and place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards your feet. Slowly return to your starting position and repeat then do the same amount on the other side to finish the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Lay face up on with your back on a stability ball and place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards your feet. Slowly return to your starting position and repeat and alternate sides until you finish off the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Lay face up on with your back on a stability ball and place the band underneath both feet or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards your feet. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Attach the band to and object on the floor or doorway and lift one foot off of the floor, position the ball so when your lay on it your foot faces the object or door, while facing upward on a stability ball with your feet together and your arms straight out at your sides at shoulder height, while keeping them straight raise your arm in and upward arc stopping just before the handle is above your head, slowly lower your arm back to the starting point and repeat doing the same amount on the other side to compete the set.

Lay face up on with your back on a stability ball and one foot lifted off of the floor then place the band underneath that foot or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Start the movement with your arms out straight at shoulder level then slowly raise one arm above of your head keeping your palm facing up towards the sky. Slowly return to your starting position and repeat and alternate sides until you finish off the set.

Attach the band to and object on the floor or doorway and lift one foot off of the floor, position the ball so when your lay on it your foot faces the object or door, while facing upward on a stability ball with your feet together and your arms, straight out at your sides at shoulder height, while keeping them straight raise your arms in and upward arc stopping just before the handles are above your head, slowly lower your arms back to the starting point and repeat

Lay face up on with your back on a stability ball and lift one foot off of the floor then place the band underneath the foot one the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards your feet. Slowly return to your starting position and repeat then do the same amount on the other side to finish the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Lay face up on with your back on a stability ball and lift one foot off of the floor then place the band underneath the foot still on the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise one arm to the side of your body keeping your palm facing down towards your feet. Slowly return to your starting position and repeat alternating sides until you finish off the set. Typically you will SUPER SET this exercise with another Shoulder exercise.

Lay face up on with your back on a stability ball and lift one foot off of the floor then place the band underneath the foot on the floor or connect them to a door at the bottom, and cross the handles in front of your legs so that the band makes an X. Slowly raise both arms to the side of your body keeping your palms facing down towards your feet. Slowly return to your starting position and repeat. Typically you will SUPER SET this exercise with another Shoulder exercise.

Lay down on the ground and place the cable on the lowest setting. Position the body to the side that you want to use. For example If you want to work the right arm, make sure the cable attachment is on the right side of the body. Simply raise the arm straight up evenly with the shoulder. In this instance since you are laying on the ground the cable will be closely run across the floor.

Lay down on the ground and place the cable on the lowest setting. Position the body to the side that you want to use. For example If you want to work the right arm, make sure the cable attachment is on the right side of the body. Simply raise the arm straight up evenly with the shoulder. In this instance since you are laying on the ground the cable will be closely run across the floor.