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    Muscles worked: Rear Deltoids

    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

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