“Side Lift – Starting Position” In hip-wide and slightly bent position, tense your abdomen and bend your forearm close to your body 90°. In both hands you hold a weight, which you can lift sideways up to 15 times in a row (1-5kg). “From the starting position, lift both forearms sideways to shoulder height with elbows bent at 90°.
Make sure that the shoulders are not pulled up to the ears. Wrist and shoulder form a line. Then return both weights to the starting position and repeat the whole procedure 15 times with 3 passes. Continue with the next exercise
