Split Side Raise
Main Move
Hold a dumbbell in each hand and stand with left foot about 2 feet in front of right, left leg bent slightly. Hinge forward slightly from hips, arms hanging beneath shoulders, palms facing back. Without bending elbow, raise right arm out to side to shoulder height, thumb pointing down. Pause, and slowly lower. Do all reps then switch sides.
Make it Easier
In starting position, bend right elbow slightly. Keep arm bent as you lift and lower. Repeat with left arm.
Make it Harder
After you raise arm to side, press dumbbell behind you so arm is extended straight back. Reverse the motion, returning to starting position.
Diagonal Front Lift
Main Move
Stand with feet hip-width apart and arms at sides with a dumbbell in each hand, palms forward. Without bending elbow, raise left arm on a slight diagonal in front of you, from right hip to middle of chest. Lower to start and repeat with right arm. Alternate arms throughout set.
Make it Easier
Hold a single dumbbell in front of thighs, one hand on each end. Slowly lift dumbbell to shoulder height. Lower and repeat.
Make it Harder
Raise both arms simultaneously, bringing dumbbells toward each other. At chest height, bend elbows to 90 degrees with palms facing you, then straighten elbows, pushing dumbbells up overhead, palms still facing behind. Reverse the motion, returning to starting position.