Initiate the movement by moving your upper arms laterally, away from the midline of the body. Continue until your upper arms are parallel to the floor. Pause, and then return to the starting position. Repeat.

In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position. Repeat

Exhale and use shoulders lift the bar, raising your elbows up and to the side. Continue to lift the bar until it nearly touches your chin, and pause. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. repeat

Start by flexing your shoulders, raising the weight straight out in front of you. Continue the upward movement of the arms until the barbell is just above shoulder height. At the top of the motion, pause, and slowly return to the starting position.