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Clubbell Shoulder Abduction and Internal Rotation With Asymmetric Forearm Wrap

IntermediateStrengthTier T3

A standing arm sweep holding a clubbell in each hand. You lift both arms out to the sides at shoulder height, sweep them forward across the chest, and finish with one forearm covering your face.

Targets: Shoulder
Muscles: Subscapularis

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

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman stands tall in a plain studio holding a matte clubbell in each hand, both arms raised straight out to her sides at shoulder height in 90-degree abduction, the clubbells held upright, elbows extended.

    Step 1 of 5

    Stand tall holding one clubbell in each hand with both arms lifted straight out to the sides at 90-degree shoulder abduction, the clubbells upright.

  2. The woman is mid-sweep: both arms have come forward horizontally at shoulder height, the clubbells still upright, the arms converging toward the front of the chest.

    Step 2 of 5

    Sweep both arms horizontally forward across the chest line at shoulder height, keeping the clubbells up.

  3. The woman holds the finish: her right forearm lies across the front of her face covering it, her left forearm wraps behind her head, both clubbells still gripped, the wrap asymmetric.

    Step 3 of 5

    Finish the adduction with your right forearm covering the front of your face and your left forearm wrapped behind your head, the clubbells still gripped.

  4. The woman has unwrapped the finish and returned both arms to the 90-degree abduction hold, the clubbells upright at shoulder height, ready for the next repetition.

    Step 4 of 5

    Unwrap the arms and return both clubbells to the 90-degree abduction hold to begin the next repetition.

  5. A woman stands tall in a plain studio holding a matte clubbell in each hand, both arms raised straight out to her sides at shoulder height in 90-degree abduction, the clubbells held upright, elbows extended.

    Step 5 of 5

    Stand tall holding one clubbell in each hand with both arms lifted straight out to the sides at 90-degree shoulder abduction, the clubbells upright.

Safety Information

Hold the clubbells at 90-degree abduction, perform horizontal adduction and finish with one forearm covering the face and the other behind the head. Keep a slow controlled pace and rhythmic movement. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.