What to Do: Three sets of 12 to 15 reps

Target Muscles: latissimus dorsi, rhomboids, trapezius, lateral deltoids.

Set Up: Stand with your feet hip-width apart, holding a light to medium dumbbell in each hand. Keeping a slight bend in your knees, hinge forward from your hips until your torso is about 45 degrees to the ground. Extend your arms toward the ground [A].

Action: As you maintain a straight back, flex your arms to draw the weights up until they reach the sides of your ribcage [B]. 

Slowly extend your arms back toward the floor, keeping a slight bend in your elbows [C]. Next, raise your arms up and out, leading with your elbows, until your arms are almost parallel to the ground [D]. Lower your arms back to the start and repeat.

Tip: Want to hit your rear deltoids? As you set up your starting position, lean forward from your hips until your torso is parallel to the ground; from this position, you may need to bend your knees more for stability.