Training for Ladies - Day 1 - Exercise 2 - Side Lateral Raise: Build up the medial or side head of the shoulder with this exercise, which will help create the illusion of a smaller waist. To begin the exercise, raise the dumbbells out to your side up to eye level maintaining a slight bend in the elbow. Aim for a tempo of 3 seconds up and 1 second down. This is a tough exercise so ensure you pick an appropriate weight. Don'ts - Avoid bending the elbow too much, bringing the dumbbells too far forward or rotating your hands. Only the shoulder joint should be moving. Aim for 3 sets x 15 reps, 30 seconds rest in between sets. Nick Jones - World Champion Bodybuilder & Sally Matterson - INBA Australia Sportsmodel Winner.