Sit on a bench, keeping the back
straight. With elbows bent and pointing forward, hold the dumb- bells at shoulder level with an underhand grip (thumbs pointing away from each other):
- Inhale and extend the arms vertically while rotating 180 degrees at the wrists, bringing them into an overhand grip (thumbs pointing toward each other).
- Exhale at the end of the movement.
This exercise solicits the deltoid, mainly the anterior deltoid, as well as the clavicular head of the pectoralis major, triceps brachii, trapezius, and serratus anterior.
Variations:
This exercise may be performed seated against a backrest to help prevent an excessive arch in the back, standing, and alternating arms.
Comment: Working with the elbows pointing forward prevents excessive friction, which triggers inflammation in the shoulder that can eventually develop into a more serious injury. This movement is recommended for people with weak shoulders and is meant to replace more intense exercises, such as classic dumbbell extensions with the elbows pointing to the sides or extensions from behind the neck.