Basic Free Weight Workout

Forward Raise

A. Stand with your feet shoulder width apart and knees slightly bent. With a weight in each hand, let your arms hang down; turn your palms to face the fronts of your thighs.

B. Keeping your arms straight, lift your arms until they are level with your shoulders. Hold for a second or two, then lower your arms, returning them to the starting position. Repeat 12–15 times. If this is too difficult at first, do one arm at a time.