I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Standing with legs slightly apart. Your back straight with your abs contracted. Place a dumbbell on your thinghs with your hand crossed on the handle. The palms of your hands are face to face and you have arms outstrechted :
Inhale and raises the dumbbell until the level of your eyes
Back to the start position slowly by avoiding shaking
Exhale at the end of the movement
This exercice works your anterior deltoids, your upper pectorals and your short head of your biceps.
It should aslo bee added that all the muscles that stabilize the scapulae use isometric action, allowing the humerus to pivot on a stable support.
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