The Target: Your upper back and rear shoulders
Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched (don't round it!), and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing forward [A]. Without moving your torso or bending your elbows, raise your arms straight out to your sides until they're in line with your body [B]. Pause, then slowly lower the dumbbells back to the starting position.