Stand with your feet slightly spread. Keep your back straight and your abdominals contracted. Rest a dumbbell or flat plate on your thighs with your arms straight.
1. Inhale and raise the dumbbell or the flat plate forward until your arms/hands reach shoulder level.
2. Slowly lower the weight, making sure to avoid any jerky movements.
3. Exhale as you complete the movement and repeat the next repetition.
Notes:
This exercise primarily works the anterior deltoids as well as the upper pectorals and the short head of the biceps.
This is a great exercise for all the muscles that stabilize the scapulae since they use isometric action and thereby allow the humerus to pivot on a stable support.