Purpose of Exercise: To develop the front and side heads of the deltoids. By using dumbbells in this manner, lowering them well down in front, you get a tremendous range of motion.
In a standing position, elbows at sides, grasp one dumbbell in each hand and raise the weights to your shoulders, palms turned toward you. In one smooth motion, press the weight up overhead, not quite to the point where they are locked out. At the same time rotate your hands, thumbs turning inward, so that your palms face forward at the top of the movement. Hold at this position for a moment then reverse the movement, lowering the weights and rotating your hands back to the starting position. Don’t be concerned with pressing the weight overhead that you begin to sway and cheat. This movement should be done strictly, keeping the dumbbells fully under control. By not locking the arms out when you press the weight overhead, you keep the stress on the deltoids the whole time. This exercise is half lateral Raise and half dumbbell press, and works both the anterior and medial heads of the deltoids thoroughly.
Insider's Tip: This is one of Arnold’s favorite Shoulder exercises and he added this in to everyone of his shoulder workouts.