Classification
| Type | auxiliary |
| Mechanics | isolated |
| Direction | pull |
| Equipment | dumbbell |
| Additional Equipment | mat (optional) |
Instructions
Preparation
Grasp dumbbell and lie on mat in lateral position on opposite side of body. Keep low leg extended while up leg points ahead to stabilize position. Extend low arm and let head rest on shoulder. Hold working arm on front of waistm keep elbow slightly bent.Execution
Raise arm up above shoulder until perpendicular to floor. Return and repeat. Continue with opposite side.Variations / Comments
Keep arm slightly bent throughout motion. Don´t let dumbbell touch floor when returning,
Starting Position
Ending Position Muscles
| Target | Deltoid, Posterior |
| Synergist | Rhomboids | Trapezius, Middle | Trapezius, Lower | Deltoid, Lateral |
| Stabilizers | Triceps Brachii | Wrist Extensors |
Front
Rear
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