This exercise targets: shoulders, deltoids
For this exercise, you will need: two dumbbells and an exercise ball or a bench
Sit at the end of a bench or an elevated stepper. Bend forward until your chest nearly touches your thighs and the dumbbells are beneath your legs.
Raise both dumbbells in a semicircular motion until your arms are parallel to the floor and your body is forming a T shape. Slowly return to the starting position and repeat.
Tips:
Make sure to raise your dumbbells in a controlled motion: do not move your body, only your arms.
Do not use momentum: perform a controlled movement and do not swing your arms.
Use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Alternative: perform this exercise while standing or by alternating sides.
If you have lower back problems, perform a seated variation of the exercise.
Exhale as you raise your dumbbells and inhale when returning to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball or a bench
Sit at the end of a bench or an elevated stepper. Bend forward until your chest nearly touches your thighs and the dumbbells are beneath your legs.
Raise both dumbbells in a semicircular motion until your arms are parallel to the floor and your body is forming a T shape. Slowly return to the starting position and repeat.
Tips:
Make sure to raise your dumbbells in a controlled motion: do not move your body, only your arms.
Do not use momentum: perform a controlled movement and do not swing your arms.
Use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Alternative: perform this exercise while standing or by alternating sides.
If you have lower back problems, perform a seated variation of the exercise.
Exhale as you raise your dumbbells and inhale when returning to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions