Exercise:

Seated Dumbbell Side Laterals

Target Muscle:

Shoulders (Medial)

Secondary Muscle:

Traps

Equipment Needed:

Flat Bench, Dumbbells

Proper Execution:

Pick up a pair of dumbbells and sit on the edge of a flat bench. At the start of the movement the dumbbells should be facing eachother and your arms should be slightly bent. Raise the dumbbells out to your sides until they are a bit higher than shoulder height. At the top of the movement your pinky fingers should be pointing slightly up and your thumbs should be pointing down. Lower the weight over the same path and continue until you reach muscular failure.

Tips:

Instead of keeping your back completely straight and rigid, try to move naturally throughout this exercise by using a little bit of body momentum. It is okay to let your body sway forward and back as you lift and lower the weights, since this will maximize the amount of muscle stimulation you can achieve and will also prevent stress to your lower back. You should be in complete control of the weights at all times, but loosening up your form is a good idea. Also remember not to raise the weights much higher than shoulder height as this could lead to an injury.