SETUP: Use a 45* incline. To get into the correct position, stand on your tiptoes and lean into the bench, do not sit on the bench. Take an overhand-grip on a pair of dumbbells and pin your shoulders back.
LIFT: Raise the dumbbells out in front until they reach shoulder level, then draw them out to the side to create a ‘T’ shape. Lower the dumbbells to your sides in a controlled motion, and start the next rep out front again.
TIP: This exercise is a triple-header in terms of muscle involvement. You have the front raise portion (which works the front delts), followed by a negative portion of a lateral raise (middle head), and moving the weights around with good posture will also activate the rear delts as stabilizers!