Hold dumbbells (palms toward legs) at sides, with knees slightly bent. Slowly bend over to position torso approximately parallel to the floor. Arms are perpendicular to the floor. Rest head on padded bench keeping neck and back straight. Squeeze together (retract) shoulder blades. In a controlled motion, raise dumbbells out to the sides, bending the elbows, keeping arms perpendicular to body, until upper arms are parallel to the floor. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:Ball Dumbbell Front RaiseBall Dumbbell Overhead PressBall Prone Reverse FlyBand Front RaiseBand Lat RaiseBand Reverse FlysBand Shoulder PressBand Upright RowDumbbell Front RaiseDumbbell Lat RaiseDumbbell Rear DeltDumbbell Upright RowRear Delt Fly - MachineSeated Arnold Press - DumbbellSeated Dumbbell PressSeated Rear Delt Row - MachineSeated Shoulder Cable PressShoulder Cable Press