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Weighted Round Arm

IntermediateStrengthTier T2

You stand tall holding a light dumbbell in each hand and lift both arms out to the sides at shoulder height. You circle both arms forward in small circles while keeping your chest tall.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

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

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall, a dumbbell in each hand, both arms out to the sides at shoulder height, hands tipped slightly forward and up, tracing a small forward circle.

    Step 1 of 3

    Stand tall holding a light dumbbell in each hand. Lift both arms out to the sides at shoulder height, brace your core, and keep your chest tall. Begin circling the arms forward in small circles.

  2. The same woman, still standing tall, a dumbbell in each hand, both arms out to the sides at shoulder height, hands now tipped slightly backward and up, tracing the reversed backward circle.

    Step 2 of 3

    After several forward circles, reverse direction and circle your arms backward, keeping them at shoulder height the entire time.

  3. A woman standing tall, a dumbbell in each hand, both arms out to the sides at shoulder height, hands tipped slightly forward and up, tracing a small forward circle.

    Step 3 of 3

    Stand tall holding a light dumbbell in each hand. Lift both arms out to the sides at shoulder height, brace your core, and keep your chest tall. Begin circling the arms forward in small circles.

Safety Information

Keep the arms at shoulder height throughout the whole circling pattern -- never let them drift up toward the head or down toward the hips -- holding this height the entire time. If you have a shoulder injury, rotator-cuff condition, or shoulder impingement, ask a physical therapist or physician before attempting this exercise, because it moves a held weight through a continuous circular path at shoulder height. Stop and lower both dumbbells to your sides with control immediately if you feel a pinch, sharp pain, or shoulder instability at any point in the circling pattern. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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