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    Muscles worked: Side Deltoids

    Instructions:
    Grasp a set of light dumbbells in your hands and stand with your feet in a comfortable position. Place the dumbbells in front of your thighs with your palms facing each other. Bend your arms slightly and keep them rounded throughout the movement. Bend slightly forward at the waist and maintain that position throughout the exercise. Next, slowly raise the dumbbells out in a semicircular arc out to your sides and slightly forward to about eye level. When your hands have reached eye 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 each arm one at a time to concentrate more on your side deltoids.
    Dont's:
    Don't swing the weights up. Use a slow controlled movement throughout the exercise.

    Alternate exercises: Side lateral machine

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