Purpose

(1) To develop primarily the outside head of the deltoid, and also the front and rear heads.

Instructions

(1) Take a dumbbell in each hand, palms facing forward. Bend forward at the waist, resting your head on the raised end of a bench set at a 45 - degree incline.

(2) Lift the weights out and up to either side, turning your wrists slightly so that the rear of the dumbbell is higher than the front. Lift the weights to a point slightly higher than your shoulders.

(3) Lower the weights slowly, resisting all the way down.

Tips

(1) Start each repetition from a complete stop in order to keep yourself from swinging the weight up.

(2) Lift the weights up with the strength of your deltoids. Do not rock the weights back and forth.