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Technique

  1. Sit on the edge of a bench and lean your torso forward.
  2. Hold dumbbells straight down with a slight bend in your elbows.
  3. Lift the weights out to the sides in a wide arc until they are at shoulder height.

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Form tips

  • Focus on the movement of your shoulder blades.
  • Do not swing or bend the elbows
Logging: Total weight used.

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Muscles

Strength

Primary

  • Rotator cuff
  • Shoulders

Secondary

  • Back
  • Triceps
  • Forearms
  • Infraspinatus
  • Teres minor
  • Posterior deltoid
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius

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Equipment

Dumbbell
Dumbbell
Bench
Bench

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Appears in

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Shoulderhorizontal abduction
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Barbell bench press

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.