Preparation
For this exercise, you need a pair of dumbbells
Start Position
Stand upright. Pull the shoulders back and down, chest up. Hold the dumbbells with the thumbs pointing forward or sidewards
2
Move the elbows out and up. Concentrate on using the shoulder muscles only to create this movement. Lift the lower arms and especially the thumbs to create an external rotation of the upper arm in the shoulder joint
End Position
Stop the lift with horizontal upper arms or even a bit below horizontal to protect the shoulder joints
2
Bring the arms back down again. Keep the shoulder muscles engaged to make the movement slow and controlled
Repeat
Back to the start position. Repeat for the planned number of times
Purpose
Build strong shoulders. Strength for overhead push movements. Strengthen the shoulders, primarily the deltoids. Focus on the side and front delts