Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | 2 dumbbells |
| Additional Equipment | - |
Instructions
Preparation
Grasp dumbbells, place feet shoulderwide apart, flex knees and hip to lean forward. Keep back straight. Hold dumbbells below shoulders, keep arms slightly flexed and elbow pointing to sides.Execution
Raise elbows upward by flexing rear shoulders and back. Bring shoulder blades together. Keep upper arms perpendicular to body and let forearms point down. Return, keep arms slightly flexed and repeat.Variations / Comments
While extending arms let shoulders be pulled down.
Starting Position 
Ending Position Muscles
| Target | Deltoid, Posterior |
| Synergist | Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Lateral | Infraspinatus | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Gluteus Maximus | Quadriceps | Hamstrings |
Front
Rear
