This exercise involves holding dumbbells at shoulder height, rotating them as you press them overhead, and then lowering them back down to the starting position. It primarily targets the shoulders and upper arms.
Step by step guide:
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height with your palms facing your body.
- Rotate your palms so they are facing forward.
- As you press the dumbbells overhead, rotate your palms so they are facing away from your body.
- Lower the dumbbells back to shoulder height while rotating your palms back to the starting position.
- Repeat for the desired number of reps.
Tips
Keep your core engaged throughout the exercise to provide additional stability and balance. Perform the movement in a controlled manner, avoiding swinging your body or using momentum. Adjust the weight and number of repetitions according to your fitness level to avoid injury.
Benefits
This exercise targets multiple muscle groups, including the shoulders, chest, and triceps. It improves shoulder mobility and stability, increases upper body strength, and enhances muscle definition. The exercise can be modified for different fitness levels by adjusting weight and reps. It also engages the core muscles for added stability and balance.
Prevention
Avoid using excessive weight that could compromise your form. Ensure that you perform the movement with control, avoiding swinging or arching your lower back. If you feel pain in your shoulders or back, stop the exercise and reassess your technique. Maintain proper posture and keep your core engaged throughout the exercise.
