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

2.Stand with the dumbbells in 
  an overhand grip in front of 
  your thighs. Your knees should 
  be slightly bent and your pelvis
  tilted forwards. Breathe in.

EXERCISE
1.Breathe out as your raise the 
  dumbbells out away from your 
  body to shoulder height.

2.Hold briefly, then breathe in as
  you lower the weights, under 
  control, back to your thighs.

Do not swing the weights: work
the muscles throughout the 
movement, in both directions.

MAINLY FOR: Anterior deltoids.