The following exercise is great for helping to develop the rear head of the deltoid muscle.

Preparation:

Start by taking a hold of two dumbbells and siting at the end of a flat bench with your feet on the floor. Bend forward until your chest is nearly touching your thighs. Allow the dumbbells to hang between your lower legs and bench.

Execution:

Slowly exhale as you begin the movement; raising the arms strait out to the side. Keep your elbows only slightly bent. Raise dumbbells in a semicircular motion until your arms are parallel to the floor. At the top of the movement you want the dumbbells to be even with elbows, shoulders and your ears. Inhale and slowly return to starting position. Repeat for the desired reps.

Comments:

Do not swing.