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IntermediateStrengthTier T3

You lie on a flat bench with a dumbbell in each hand, palms up and arms parallel to the floor beside your thighs. You sweep both dumbbells in a semicircle out and up toward your head, keeping the arms parallel to the floor.

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

bench, dumbbells

Home Options

  • weight bench + dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie down on a flat bench holding a dumbbell in each hand with the palms facing the ceiling, arms parallel to the floor next to the thighs.
  • Keep the elbows slightly bent throughout.
  1. She lies flat on the bench, a dumbbell in each hand resting beside her thighs, palms facing up, her arms parallel to the floor with the elbows slightly bent.

    Step 1 of 5

    Lie supine on the flat bench with a dumbbell in each hand, palms facing the ceiling and the arms parallel to the floor beside the thighs, elbows slightly bent.

  2. She is mid-sweep, both dumbbells traveling in a wide semicircle out and up, her arms held parallel to the floor with the elbows slightly bent, the weights level with the bench.

    Step 2 of 5

    Sweep both dumbbells in a semicircle, keeping the arms parallel to the floor as the weights travel out and up toward the head.

  3. Her dumbbells have arrived over her head at the end of the semicircle, arms still parallel to the floor, elbows slightly bent, palms still facing up.

    Step 3 of 5

    Continue the semicircle until the dumbbells arrive over your head, still parallel to the floor.

  4. She is reversing the sweep, both dumbbells traveling back down the wide arc toward her thighs, arms parallel to the floor, elbows slightly bent.

    Step 4 of 5

    Reverse the movement along the same semicircle, exhaling as you return the dumbbells to beside the thighs.

  5. She lies flat on the bench, a dumbbell in each hand resting beside her thighs, palms facing up, her arms parallel to the floor with the elbows slightly bent.

    Step 5 of 5

    Lie supine on the flat bench with a dumbbell in each hand, palms facing the ceiling and the arms parallel to the floor beside the thighs, elbows slightly bent.

Breathing

  • Breathe in while sweeping the dumbbells up the arc and breathe out on the return.

Safety Information

Keep the elbows slightly bent, sweep the dumbbells in a semicircle kept parallel to the floor up and over the head, breathe in on the way up and exhale on the return. 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. Keep the slightly bent elbows and the floor-parallel arm path. 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.