PREPARATION
1.Dead lift a set of dumbbells to 
  your sides and clean to your 
  shoulders.

2.Stand with your back straight 
  and pelvis tilted forwards.
  Your palms should be facing
  forwards and your wrists 
  straight. Breathe in.

EXERCISE
1.Breathe out as you press the 
  dumbbells above your head.

2.Hold briefly, then breathe in as
  you lower the dumbells back to 
  shoulder height.

Keep your wrists straight 
throughout the exercise. Do not
allow your back to arch.

MAINLY FOR: Anterior deltoids
            Deltoids