Instructions: Grasp a set dumbbells and sit on the edge of a flat exercise bench. Place your feet together
on the floor in front of you in such a way that your legs are at a 90-degree angle. Lean
your torso forward until your waist touches your upper thighs.
Place the dumbbells under your thighs with your palms facing each other. Bend your arms slightly
and keep them rounded throughout the movement. Next, slowly raise the dumbbells out in
a semicircular arc out to your sides and slightly forward to they reach shoulder level.
When your hands have reached shoulder level, twist your wrists causing your thumbs to point to
the floor. (Pretend that you are pouring a pitcher of milk). Pause there for one second and
contract your deltoids. Lower the weights back down to the starting position and repeat.
Note You can do this exercise standing. Just
be sure to keep your back flat when your are leaning over.
Don't swing the weights up. Use a slow controlled movement throughout the exercise. Don't let the
weights travel too far to the rear. Don't raise your torso up. This will take the isolation
off your rear deltoids.
Alternate exercises: Cable bent-over side laterals