Method
Sit on a flat bench and hold a dumbbell with your left hand at shoulder height.
Press the dumbbell upwards until your arm is almost straight.
Slowly lower the weight to the starting position.
Repeat for the recommended number of repetitions and then repeat with the other arm.
Avoid
Leaning forward or backward.
Locking out the elbows at the top position.
Quick, jerky movements.
Moving the body.
Extremely heavy weights.
Targeted muscles
Trains the front part of the deltoids (shoulders).
Also works the side head of the shoulders, to some extent.
Works smaller muscles that act as stabilisers.
Who it helps
It helps all sportsmen who raise their hands overhead while playing.
Helps weightlifters, wrestlers, martial artists, gymnasts, swimmers and basketball players.
Builds the front deltoids.
Corrects strength and size imbalance.
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