This is a great exercise that targets your medial head of the shoulders (the side deltoid). By working the medial delts, you help create the overall roundness in your shoulders. This is a great way to work your shoulders without using your traps (even when we try not to, we can’t help tense them) or stressing the neck. The key is to keep your shoulders square, maintain a loose grip on the dumbbell, and have a slight bend in your elbow.
After you’ve completed the main workout, perform this exercise for 4 sets of 12. The video below shows the tempo to follow. Or you can do the typical 1-2-3 (one second on the positive part of the movement, a 2 second hold at the top, then finish with a 3 second negative (coming back to start position/dead hang).