Using two dumbells, with a palms forward grip, starting with the dumbells at shoulder level, press them up overhead in an arc. Do not crack them together and do not lock your elbows out (this will keep tension on the delts). Lower slowly and repeat.
This exercise develops the entire shoulder muscle group. The dumbells allow for a greater freedom of movement. This can increase shoulder muscle activation. It is also useful for shoulder injuries, as the dumbells are less stressful to the shoulder joint.
With feet hip-width apart, place right foot in front of left. Slightly bend the legs and hinge from the hips, maintaining neutral posture. Place your right hand on the ball and extend your left arm toward the floor. Bend the left arm until upper arm is parallel to the ceiling and elbow is close to ribcage. Release and repeat other side.
This exercise is good for back muscles.
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