Rear Dumbbell Raises, Thumbs Pointing Out

1. Sit on the end of a flat bench with your feet close to your body.  
 
2. Bend over and rest your torso along your thighs so that your torso is parallel with the ground. 
 
3. Grab two dumbbells and let your arms hang down below you, with both of your palms facing forward and your thumbs pointing out.
 
4. Maintain about a 20 degree bend in your elbows and keep your upper arms perpendicular to your torso throughout the movement. 
 
5. Keeping your torso still, lift the dumbbells up and out to the side in a semicircular arc until they reach shoulder level, then hold that position for a moment and return to the starting position. 
 
6. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.