Grab a pair of dumbbells and hold them at arm's length in front of you. Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips, lowering your torso about 45 degrees, and let the dumbbells hand straight down from your shoulders. Pull the weights up t the sides of your torso, pause, then slowly lower them. Using a pronated (palms facing you) grip will work to emphasize scapular retraction (puling the shoulder blades together) and increase the involvement of the rhomboids, middle trapezius, and rear shoulders. A neutral grip where your palms face each other will bring the lats more into play, and a supinated grip (palms facing upward) will increase biceps and lat involvement .