For December, we are talking about the lying lateral shoulder raise which you can perform on a bench. Simply lie on your side on a regular bench press and grab a dumbbell. Keep your arm extended straight along your side. To start, raise your arm straight up towards the ceiling until your arm becomes perpendicular to the floor. Lower your arm back down to your side to finish this move. Unlike the traditional shoulder raise this variation is harder at the beginning of the movement oppose to the end. Also, this exercise is great for the rotator cuff and overall health of your shoulder. Start off with lighter weight to get a feel for this before adding weight.