Stand with your feet slightly spread. Keep your back straight and your arms hanging at your sides, holding one dumbbell in each hand.
1. Raise the dumbbells to shoulder level, keeping your elbows slightly bent as if you were pouring water from a tea pot into a cup.
2. Return to the starting position and repeat the next repetition.
Notes:
This exercise isolates, almost exclusively, the medial deltoids, which are composed of several pennate heads converging on the humerus.
It is more effective to train this muscle by starting at different positions (hands to the sides, behind the buttocks, or in front of the thighs) to involve the medial deltoids completely.
This exercise also works the supraspinatus, located beneath the deltoid muscle in the supraspinatus fossa of the scapula and insterted humeral large tuberosity.
Because all body types vary, you must find an optimal angle of work that meets your physique.
You can focus on the upper part of the trapezius by raising the arms above the horizontal plane. However, many body builders avoid doing this to place primary emphasis on the medial deltoid.
This exercise is never performed with heavy weight. Sets of 10 to 25 reps give the best results if you vary the angle of work, spend little time recovering, and train to the point of feeling the burn.