Hold a dumbbell in each hand and extend your arms on either side, maintaining a very slight bend in the elbows.

Palms should be facing upwards.

From this start position, slowly raise the arms upwards bringing the dumbbells close to each other over the head.

Slowly return the dumbbells to start position.

Targeted muscles

It works the deltoid muscle, putting more emphasis on the front and side heads.

Also works the rear head of the shoulders.


Very heavy weights.

Swinging the body.

Straining the neck and trapezius muscles.

Dropping the elbows too much at start position.

Locking out the arms at the finish position.

Who benefits

Strengthens the shoulders.

Develops the capped look of the muscle.