Dumbbell Archer
This shoulder exercise mainly works your front shoulders and middle shoulders, with help from your upper chest, traps and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Dumbbell Archer
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.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders
Secondary Muscles
Upper Chest, Traps, Serratus Anterior, Rear Shoulders
Tertiary Muscles
Core, Latissimus Dorsi
