Purpose

(1) To isolate and develop the rear head of the deltoids.

Instructions

(1) Sit on the end of a bench, knees together, and take a dumbbell in each hand. Bend forward from the waist and bring the dumbbells together behind your calves. Turn your hands so that your palms face one another.

(2) Keeping your body steady, lift the weights out to either side, turning your wrists so that the thumbs are lower than the little fingers.

(3) With your arms slightly bent, lift the dumbbells to a point just higher than your head, then lower them again slowly to behind your calves.

Tips

(1) Be careful not to lift up your body as your lift the weights.

(2) Resist the motion through the entire downward range of motion.

(3) Keep this movement strict throughout the entire range of motion.

(4) Lift straight out to either side. Do not let the weights drift back behind your shoulders.