Stand with a dumbbell or plate in each hand hanging at arms’ length at your sides—put the three smallest or the two middle fingers through the hole of the plate depending on hand size. Keeping the arms close to straight, raise the weights out to the sides and then up overhead, allowing the arms to externally rotate naturally so the palms face more forward at the top. Return to the sides under control.
 
Purpose
The overhead lateral raise focuses on the lateral and anterior delts with some work for the upper back and neck, and can help improve and maintain shoulder mobility and general health.
 
Programming
Generally sets of 8-15 reps are appropriate.