We are now going to focus on the very important shoulder muscles. But before we perform the exercise, I want to explain a little bit about the anatomy of the shoulder. There are three basic areas of the shoulder, the front which is called the interior, the middle which is called the medial and the rear which is called the posterior.
You may have also heard of the rotator calve, it is a very important insensitive area of the shoulder. We are not going to focus on that today. Our focus today is on the medial. The middle area, the name of the exercise is the dumbbell two-arm lateral raise very, very effective exercise. Cathy is standing with her feet-shoulder with her part, he knees are slightly bent.
Dumbbells are by her sides, palms facing the body, elbows are going to be slightly bent. She is going to come up, raise up until she is even, nice and even. Okay, she is not going to come up too high, not too low. Elbows are slightly bent, she comes down back up, she is contracting the middle area right the medial up exhale, inhale. Exhale up, inhale down, blow the air out when you come up, inhale down, very good. She is not moving her body back and forth, she is breathing naturally, I think she is trying to smile too. Very good.
Now what we are going to do is perform the repetitions. We are going to perform 12 perfect repetitions. So let us begin. Up, very good, again I am focusing on her staying, nice and straight. The elbow is not dropping, it is not coming too high up, the reason we are doing that that we are not coming too high up, the trapezoid muscles gets involved if you are way up here and our focus is here. So that is why we want to keep a nice straight line. They are going to be challenging, you are feeling that are you not Cathy? Good, they are very challenging but you have to stay with it, start with a light weight to 12 reps, perfect form. Very good.
What I want you to do is take a 30 to 45 second break and then get right back into it and get your second setting. You are really going to feel this on the middle area of the shoulder. Perfect. Let us move on to our next exercise.
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