PREPARATION
1.Keeping the back flat, bend your
  knees and bend forward from the 
  hips.

2.Grip the dumbbells with your
  palms facing each other, and 
  lift from the floor. Elbows
  should be slightly bent and 
  wrists straight.

EXERCISE
1.Breathe out as you raise the 
  dumbbells in a circular path 
  away from each other, to 
  shoulder height.

2.Hold briefly, then lower the 
  weights to the start position.

Keep looking at the floor 
throughout the exercise, and avoid
contracting the back of the neck 
as you raise the weights.

MAINLY FOR: Posterior Deltoids.