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Lateral Raises With Dumbbell 1. Stand with feet shoulder width apart, holding dumbbells at your sides, elbows bent at 90 degrees (as if you're holding two guns at your hips). 2. Exhale as you lift your elbows laterally away from your body. Make sure the elbows never go above the level of the shoulders. 3. Inhale and slowly lower arms to the starting position. Repetitions: 8 to 15 Trainer’s Notes: This movement can also be done with elbows straight, but in order to afford protection to the shoulder joint elbows are kept bent. You'll be able to handle a heavier weight with the elbows bent and if needed you can increase intensity simply by using a slightly heavier dumbbell.