Targets back, medial deltoid, and rear deltoid
- Stand with feet staggered, right in front of left, holding an 8- to 12-pound dumbbell in left hand.
- Bend forward from hips and place right hand on a bench. Extend left arm down, palm facing right.
- Draw left hand up to rib cage. Lower arm, then bring elbow out 45 degrees from side.
- Lower arm again, then draw elbow out perpendicular to ribs, turning palm to face left. Lower arm and repeat entire series 5 to 10 times. Switch sides; repeat.