Lie down on a flat exercise bench Bend your legs and place the feet at the end of the bench.
Hold dumbbell in each hand vertically above your shoulder,
keeping the arms slightly bent palms should be facing one another, with
the wrists remaining straight.
Slowly, lower each dumbbell out to the sides in a
semicircular movement. Just see that the dumbbells do not reach behind the
axis of your shoulder.
From the lowest point lift back the weights without waiting,
in an even movement to the starting position. Repeat without rest.
Don't arch your back while performing this exercise.
Slowly lift the weights back avoiding any jerks.
Your dumbbells should not reach behind the shoulder axis.