Front raise of medicine ball up to the vertical

Raise the arms in the required plane to a range you can control without shrugging. Lower slowly while keeping the neck relaxed. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load shoulders, lower back and neck and upper trapezius without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.