10SHOULDERS: Side Raiser
Stand (or sit) with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand by your sides. Your elbows should be slightly bent.
Exhale, and take two counts to lift arms out to the sides, raising your hands just above your shoulders. Inhale and take two counts to lower your arms to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.
You can also do this exercise slightly bent over to put more emphasis on the back of the shoulders.