Training for Ladies - Day 1 - Exercise 3 - Rear Lateral Raise: Round out the shoulders with this effective exercise. Begin the exercise by raising your arms out to the side while lying on an incline bench. Ensure your elbows are bent and slightly forward. Aim for a tempo of 1 second up, squeezing at the top and then 3 seconds down. Ensure your chin is slightly up. Don'ts: Avoid bringing the dumbbells too far back which hits the lats instead. This is a common issue when you're fatigued or the weight is too heavy. Aim for 3 sets x 15 reps, 20 seconds rest in between sets. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.