Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Diagonal Arm-Opening Raise With a Light Hand Weight

IntermediateStrengthTier T2

Stand holding a light dumbbell in your right hand at the front of your left hip. Sweep your arm up and out across your body to the right in one motion, stepping your right foot forward as you finish.

Targets: Shoulder

Stop if

The general pain traffic-light guide applies: if pain moves into the red range (6 to 10), reduce the movement, repetitions, weight or speed, or add more rest between sets.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold a light hand weight. Keep the load light enough that the pain stays in the green or amber range on the 0 to 10 pain scale. If it moves into the red range, reduce the movement, repetitions, weight or speed.
  • Repeat 8 to 15 times and increase the weight only gradually as you are able; contact a GP or healthcare professional if the exercise causes a large increase in pain, or if there is no noticeable change after 12 weeks.
  1. A man standing with a light dumbbell in his right hand held low at the front of his left hip, his left arm relaxed at his side.

    Step 1 of 3

    Hold a light weight in your right hand, down at the front of your left hip.

  2. The same man mid-step, his right foot planted forward, his right arm raised in an arc out to shoulder height on his right side, the dumbbell in his right hand.

    Step 2 of 3

    Sweep your right arm upward and outward across your body to the side in one motion, planting your right foot forward in a step as you finish.

  3. A man standing with a light dumbbell in his right hand held low at the front of his left hip, his left arm relaxed at his side.

    Step 3 of 3

    Hold a light weight in your right hand, down at the front of your left hip.

Breathing

  • Breathe normally.

Safety Information

The pain traffic-light guide applies to this exercise: aim to stay in the green (0 to 3) or amber (4 to 5) pain zones. In the red zone (6 to 10), reduce the movement, repetitions, weight or speed, or add more rest between sets. Pain or other symptoms should settle back to their pre-exercise level within 30 minutes of finishing, and should not cause increased pain or stiffness lasting beyond 60 minutes the next morning. Increase the weight only as tolerated. Contact a GP or healthcare professional if the exercises cause a large increase in pain, or if there is no noticeable change after 12 weeks. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.