This exercise involves holding a dumbbell in one hand and lifting it up towards the shoulder, keeping the elbow close to the body. It primarily targets the shoulders and upper back muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the shoulders, specifically the deltoids and traps
- Improves shoulder strength and stability
- Helps to improve posture by strengthening the upper back muscles
- Can be done with a variety of weights to increase or decrease intensity
- Can be modified to target different areas of the shoulder by adjusting grip or arm position
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm’s length in front of your thigh.
- Slowly lift the dumbbell up towards your chin, keeping your elbow close to your body.
- Pause for a moment at the top of the movement, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat the exercise on the other side.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary