Build Shoulder Strength with Dumbbell Archer

Dumbbell Archer

Rep Range

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

Hints

Initiate by standing with feet hip-width apart, dumbbells resting on your thighs. For one arm, bend the elbow deeply, at a right angle or slightly deeper, and lift it to the side up to shoulder height or a bit above. For the other arm, raise the dumbbell straight in front of you, extending it fully but keeping a slight bend in the elbow to protect the joint. After reaching the top of the movement, slowly lower both arms back to the starting position on your thighs. On the subsequent rep, switch the roles of your arms, ensuring both sides are worked evenly.

Common Mistakes

Ensure that you maintain a controlled movement, avoiding the use of momentum which can compromise the effectiveness of the exercise and potentially cause injury. Make sure the back is straight, and the core is engaged throughout to provide stability. Also, ensure your shoulders are not shrugging upwards as you raise the weights; keep them relaxed and down.

Breathing

Inhale as you lift the dumbbells, and exhale as you lower them back to the starting position. This movement engages both the frontal and lateral deltoids, ensuring a comprehensive shoulder workout. The alternating arm action provides variety and a balanced approach, ensuring both the front and side shoulder muscles are effectively targeted.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior, Rear Shoulders

Tertiary Muscles

Core, Latissimus Dorsi