A Typical Session
21 Min
Warm-up
4m
Main Set
13m
Cooldown
4m
7 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Enhances deltoid mobility and activates all three shoulder heads in one fluid motion.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
75s
How to Perform
- 1.Hold dumbbells in front of your chest, palms facing you.
- 2.Rotate palms outward as you press weights overhead.
- 3.Lower dumbbells back to the start with control, reversing the rotation.
Pro Tips
- •Keep movements slow and controlled.
- •Maintain tension through the rotation.
- •Don’t lock elbows at the top.
Equipment
Dumbbells · Bench (optional)
Safety
Avoid using heavy weights with poor shoulder mobility.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.