Forward raise
Hold weights by your sides, arms relaxed. Lift weights to shoulder height, in front of you, and hold for 5 seconds before lowering to the start position. Repeat as required. Lift smoothly and without either jerking or letting the weights drop. Some variations are at the bottom of the page.
Muscles trained:
Principally coracobrachialis and anterior (front) deltoid, with some rotator cuff use for joint stabilisation.
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Variations:

i) The same exercise can be done with alternate hands, raising and lowering each arm in turn (McKinney describes this version).

ii) Extend the lift to turn it into an overhead raise, adding some tricep training.

iii) Instead of coming straght down, extend the arms outwards to the sides and back before lowering the weights. Be careful with this exercise, as it involves a large movement under load; use light weights (eg that you can easily lift 10 times laterally or forward) to begin with.

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