Combine Shoulder Moves with Front To Side Rotations

Front To Side Rotations

Rep Range

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

Hints

Begin by standing upright with your feet hip-width apart for stability. Hold a dumbbell in each hand with the weights touching in front of you, palms facing towards you and elbows slightly bent. Lift the dumbbells straight up in front of you, keeping them touching, to approximately shoulder height. Once you've reached this height, maintaining the slight bend in your elbows, open your arms out to the sides, creating a 'T' shape with your body. After reaching the lateral position come down gently, reverse the movement by raising the weights back to shoulder height and then bringing them together in front of you, ensuring they touch. Lower them down to the starting position, completing one repetition.

Common Mistakes

Be mindful not to use momentum; ensure the movements are deliberate and controlled. Avoid locking the elbows or overextending the shoulder joint, which can lead to strain. The shoulders should remain relaxed and not shrugged up towards your ears.

Breathing

Inhale as you raise the dumbbells in front and to the sides. Exhale when returning to the starting position. Keeping a steady breathing pattern helps in maintaining proper form and provides the muscles with the oxygen they need. This exercise offers a comprehensive workout, targeting the anterior (front) and lateral (side) deltoids, and also engages the stabilizing muscles in the upper back and core.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Core, Latissimus Dorsi