This is an interesting variation on the standard lateral raise.
- Place a bench between 2 cable machines. Grip the handle of the cable machines so that your arms are crossed behind your back. Grab the left pulley handle with your right hand and visa versa. Sit down on a bench with your feet far forward and your arms crossed under your thighs. Lean forward until your chest is touching or just above your knees.
- Slowly pull your arms out to the side. Lead with your elbows and concentrate on using your shoulders to do the lifting. Raise your arms until they are parallel to the ground. Hold this top position for a moment, then lower your arms back to their starting position.