Combining these two dumbbell exercises gives your shoulder and back muscles a balanced workout. Use a chair or bench for support, so that the position is comfortable and protective of your lower back. Once you are familiar with these two moves, you can do them without the chair, bent forward at the hips with bent knees.
— Karen Voight
1 Place your left knee on a sturdy chair or bench, and rest your left hand on the top of the backrest. Bend forward at your hips maintaining a long spine with your abdominals pulled in. Hold a dumbbell with your right hand. Begin with your arm straight, reaching to the floor directly below your right shoulder (not shown). Slowly bend your right arm lifting your elbow up. Bring the dumbbell to your right hipbone and focus on tensing the right side of your back and shoulder. Pause for two seconds, then lower the dumbbell.
2 This time, concentrate on working the back of your shoulder by raising the dumbbell out to the right side. Pause for two seconds with your elbow and wrist at shoulder height, your arm parallel to the floor, then return to the starting position. Alternate these two exercises, and repeat 16 times.