The primary shoulder muscle group is the deltoid, which contracts to move the upper arm in a variety of directions. The deltoid is segmented into three heads.  The anterior head is the front lobe, the medial head is the middle lobe and the posterior head is the rear lobe.  Each head of the deltoid is contracted harder than the others in order to move the upper arm in three different directions.  It is important to incorporate exercises to strengthen and develop all three heads of the deltoid.  This exercise puts emphasis on the medial head (middle lobe) of the deltoid.

I have chosen the stability ball to incorporate working the core muscles for balance, however you can perform this exercise standing, or seated as well.  If you are using a stability ball, you can alternate lifting a leg (while keeping the other foot planted on the floor) and perform a set working your core muscles and balance while performing the exercise.

• Grasp two dumbbells; set feet shoulder width apart (whether you are sitting or standing), with your arms hanging down at your sides.
• With your palms facing each other, bend you arms 10-15 degrees and keep them rounded like this throughout the movement (do not lock out the elbow joint).
• Use your deltoid strength to raise the dumbbells out to the sides until they reach shoulder level. 
• Keep wrists straight and in line with arms.
• Slowly lower the weights back along the same arc to the starting point.
• Do 3 sets of 12-15 repetitions adding weight when the last few reps become easy.

Tips on Form:  Always keep the elbows slightly bent, never lock out the elbow joint while performing this exercise. Do not raise dumbbells past shoulder level.

Never allow your palms to face forward when attempting to isolate the medial deltoid, because such a movement places the most emphasis/stress on the anterior heads of the muscle.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.