Sit with abs against pad and feet in comfortable position. Squeeze together (retract) shoulder blades. Hold grips, with elbows bent at 90 degrees and upper arms perpendicular to the floor. In a controlled motion, raise arms out to the sides until upper arms are parallel to the floor. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Dumbbell Front RaiseBall Dumbbell Overhead PressBall Prone Reverse FlyBand Front RaiseBand Lat RaiseBand Reverse FlysDumbbell Front RaiseDumbbell Lat RaiseDumbbell Rear DeltDumbbell Upright RowRear Delt Fly - MachineSeated Arnold Press - DumbbellSeated Dumbbell PressSeated Rear Delt Row - MachineSeated Shoulder Cable PressShoulder Cable Press