Build Shoulder Strength with Close Grip Side Extension

Close Grip Side Extension

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Standing with feet hip-width apart, hold the dumbbells in front of you at just under chin height. Ensure the dumbbells are touching each other and that your knuckles are facing each other with elbows bent. Without changing the elevation of the dumbbells, extend your arms out to the sides, keeping the movement controlled. Your arms should move in a motion similar to flapping wings. Once extended, bring the dumbbells back towards the center, keeping them under chin height and still at shoulder level. Repeat the movement.

Common Mistakes

It's essential to ensure that you're not using momentum to swing the dumbbells out. Instead, rely on the strength and control of your shoulder and chest muscles. Be cautious not to drop the elevation of the dumbbells, and remember to keep the movement fluid but controlled throughout.

Breathing

Breathe in as you extend the dumbbells to the sides. Exhale as you bring them back to the center.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior, Traps, Rhomboids, Infraspinatus, Teres Minor

Tertiary Muscles

Teres Major