Shoulders
Traps
Lie prone (face down) on flat or incline bench, chest supported.
Hold dumbbell each hand, neutral grip, arms hanging straight down.
Slight bend in elbows.
Exhale, raise arms out to sides in wide arc.
Lift until arms parallel to floor.
Squeeze shoulder blades.
Pause briefly.
Inhale, slowly lower dumbbells back to start.
Repeat.