How to perform it
- Lie on the floor with your knees bent, feet supported, and one dumbbell held with both hands above your chest.
- Keep your arms extended or maintain a slight bend in your elbows throughout the movement.
- Engage your abs and stabilize your shoulders before starting the movement.
- Move the dumbbell behind your head with control without losing arm alignment.
- Lower through a comfortable range of motion while respecting your shoulder mobility and keeping your lower back in contact with the floor.
- Avoid excessive range of motion or compensating by over-arching your spine.
- Return the dumbbell to the starting position above your chest, controlling the entire upward phase.
- Exhale as you bring the dumbbell back and inhale as you lower.
What you should feel
Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.
Groups mentioned in the description
Exercise questions
Lie on the floor with your knees bent, feet supported, and one dumbbell held with both hands above your chest. Keep your arms extended or maintain a slight bend in your elbows throughout the movement. Engage your abs and stabilize your shoulders before starting the movement. Move the dumbbell behind your head with control without losing arm alignment. Lower through a comfortable range of motion while respecting your shoulder mobility and keeping your lower back in contact with the floor. Avoid excessive range of motion or compensating by over-arching your spine. Return the dumbbell to the starting position above your chest, controlling the entire upward phase. Exhale as you bring the dumbbell back and inhale as you lower.
Arcing arm movement that works the core, chest, triceps, and back while keeping the core firm and the range of motion controlled.
Work in the chest, lats, and serratus, with the triceps and core assisting with stabilization. The effort should remain controlled through the upper torso, without pain in the shoulders, elbows, wrists, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.