equipment

Dumbbell

sets

3-4

reps

12-20

rest

45-60 sec

1. Stand tall with a light dumbbell in each hand at your sides.
2. Set your feet about hip width apart.
3. Put a slight bend in your elbows and keep it fixed.
4. Lean your torso forward a few degrees.
5. Brace your midsection and set your shoulders down away from your ears.

1. Raise both dumbbells out to your sides in a wide arc.
2. Lead with your elbows rather than your hands.
3. Continue until your upper arms are roughly level with your shoulders.
4. Pause briefly at the top without shrugging.
5. Lower the dumbbells under control back to your sides.

Exhale as you raise the dumbbells, inhale as you lower them.

• Lead with the elbows — the hands should not be higher than them.
• Keep your shoulders down away from your ears.
• Stop at shoulder height rather than swinging higher.
• Use a light weight; this is a small muscle with a long lever.
• Control the lowering phase instead of dropping the arms.

• Using body swing to throw the dumbbells up.
• Shrugging the shoulders so the traps take over.
• Raising the hands higher than the elbows.
• Going far too heavy and turning it into a partial swing.
• Dropping the arms quickly on the way down.

From arms at your sides to upper arms roughly level with the shoulders. Going higher shifts the work to the traps rather than the side delt.