A shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Stand with your feet shoulder-width apart, holding a pair of dumbbells with an overhand grip.
Start with your arms hanging down in front of you, elbows bent at 90 degrees, and palms facing your body.
Raise the dumbbells by externally rotating your shoulders until your forearms are parallel to the floor.
From this position, press the dumbbells overhead by extending your arms fully.
Slowly reverse the movement by bringing the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
Keep your core engaged throughout the exercise to maintain balance and support your lower back.
Ensure that your elbows remain at a 90-degree angle during the initial rotation phase.
Focus on controlled movements to maximize muscle engagement and minimize injury risk.
Avoid using excessive weight to prevent strain on the shoulder joints; prioritize form over load.
Breathe out as you press the dumbbells overhead and inhale as you return to the starting position.
Loading…