Hold two dumbbells at your sides at the upper thigh level, palms facing each other. Stand with your feet and knees together slightly bent, eyes focused directly in front of you.

Slowly lift the weights up to parallel - or just below parallel; your palms are facing behind you at the top to shift the empahsis to the rear delts. Hold at the top for a contraction. Then return the weiths to the starting position.

Repeat.