I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you.
How to perform the movement?
- Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
- Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
- Palm of your hands should be facing forward (starting position)
- While exhaling, push the dumbbells upward until your arms are fully extended above you
- Slowly lower the weights back to the starting position while inhaling
- Repeat for the recommended repetitions
What muscles are being worked?
- Lateral delts
- chest muscles
- Middle and lower traps
With a few other muscles that I have not mentioned.
What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury.
Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries.
ACSM Certified Personal Trainer