I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you.
How to perform the movement?
- Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
- Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
- Palm of your hands should be facing forward (starting position)
- While exhaling, push the dumbbells upward until your arms are fully extended above you
- Slowly lower the weights back to the starting position while inhaling
- Repeat for the recommended repetitions
What muscles are being worked?
- Lateral delts
- Triceps
- chest muscles
- Middle and lower traps
- shoulders
With a few other muscles that I have not mentioned.
What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury.
Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries.
Fitness WonderWoman,
Shay-lon Moss
ACSM Certified Personal Trainer
Be the best version of you 
My best friend used to be a football player and he has been trying to get me to lift for years. I’m scared of looking too muscular.
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Ya know, many people (particular women) always say they are afraid to start lifting because of how they don’t want to be “bulky” looking or look to masculine with the muscularity. You aren’t alone in that thought, but know lifting weights doesn’t make you big and bulky, it allows you to be strong and to form your body the way you want it. Lifting weights isn’t about the amount of weight you use, it is about constantly challenging your muscle fibers to build strength. Of course, if you want to add mass, you can — and it naturally comes with building muscle (but it doesn’t mean it has to be a lot of mass in order to do that) Being too muscular isn’t a thing, because everyone’s body type is different and ranges , we don’t have to like the extent that some push themselves but regardless they work hard for what they have and lifting weights is about working hard to better yourself and health 🙂 if you look at it in that aspect, the fear of lifting weights might become a minimal thought and give you perspective.
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After reading your post this week I’ve been on the phone with my best friends trying to creating a workout routine to start lifting. You’ve inspired me. Once I start I will keep you posted on my progress.
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Yes! yes! yes! I am so excited to hear about this! 😀 i love it a lot.
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