Start Position: Dumbbells facing forwards (Figure 1) or Dumbbells facing sideways (Figure 2)
To begin, you will need to get the dumbbells from the ground into the starting position (Figure 1/2). To do this, you can lift the weights onto your thighs then ‘kick’ the weights up to your chest/shoulders. You may also get a spotter to help you. Ensure that your feet remain flat on the floor for the entire lift. Brace through the core and press upwards
Next you will need to extend the elbows to push the dumbbells in an upward motion. Make sure you lock out completely, finishing with the dumbbells overhead (Figure 3/4). Slowly flex the elbows, lowering the dumbbells back to the starting position.
Classification of Exercise:
- Compound
Major Joints:
- Glenohumeral Joint
- Scapula
- Elbow Joint
Major Muscles:
- Pectoralis Major/Minor (Incline- Focus on Clavicular Head)
- Anterior Deltoid
- Serratus Anterior
- Tricep Brachii
Joint Action During Concentric Phase:
- Abduction and Horizontal Flexion of the Shoulder
- Elevation and protraction of the Scapula
- Extension of the elbow
See more Gym Exercises HERE
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