Instructions
Preparation
- Position one dumbbell overhead with both hands under inner plate (heart shaped grip).
Execution
- With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.
Comments
- Position wrists closer together to keep elbows from pointing out too much. Let the dumbbell pull the arm back to maintain full shoulder flexion. Consider using seat with back support as illustrated. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion). If shoulder flexion flexibility is not adequate, position hips slightly forward (as illustrated) so elbows are positioned upward. Position body more upright if shoulder flexion flexibility is adequate. See suggested mount & dismount.
Classification
| Utility: | Basic |
| Mechanics: | Isolated |
| Force: | Push |
Muscles
- None