Stand with your feet slightly spread and your knees flexed, i.e., slightly bent. Bend forward at the waist and keep your back straight; your arms hanging down, holding one dumbbell in each hand.
1. Raise the dumbbells to shoulder level, i.e., to your sides, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup.
2. Return to the starting position and repeat the next repetition.
Notes:
This exercise works the entire shoulder area, placing emphasis on the posterior deltoids. By pinching your shoulder blades (scapulae) together at the end of the movement you will involve the middle and lower parts of the trapezius, teres minor, infraspinatus, and the rhomboids.
You can also perform this exercise lying face down on a flat bench. However, the weight load cannot be as heavy.