This exercise is once again aimed at the shoulders, but it also uses your tricep muscles.
This is classed by many as one of more difficult techniques to learn. It is also, however, one of the most effective for feeling the burn.
This is an ideal exercise to do at the end of your workout session as a finisher. It is suitable for both men and women to do and is a great middle deltoid exercise.
For this exercise you will need a bench with a back support and two dumbbells of an appropriate weight for your level of expertise, fitness and strength.
Position yourself on the bench and hold a dumbbell in each hand at chest height. Make sure that your palms are facing your body and your elbows are bent. Your arms should be in close to your torso.
This will now become your starting position.
Making sure you are inhaling, raise the dumbbells while at the same time turning your hands so that the palms now face outwards.
Exhale slowly while continuing to raise the dumbbells until your arms are stretched above you and your elbows are locked.
Pause for a count of two at the top of the movement, and then start to lower the dumbbells while inhaling.
Continue to lower the dumbbells and rotate the palms of your hands back towards you. The right hand will rotate clockwise, and the left hand will rotate counter clockwise.
Do the required number of repetitions of the same movement.
Tip: Ensure that you work slowly, and get a full 180 degree rotation going through both hands and arms.
Another variation of the same exercise is as follows:
Position yourself on the bench and hold a dumbbell in each hand at chest height. Make sure that your palms are facing your body and your elbows are bent. Your arms should be in close to your torso.
This, as before, has now become your starting position.
Start by bringing your elbows out to your sides with your palms facing inwards towards you.
Continue to move your elbows outwards, while at the same time raising your arms. Turn your hands so that the palms are now facing outwards away from you.
While inhaling continue to slowly raise the dumbbells until your arms are straight above your head until your arms are straight and your elbows are locked.
Exhale, and slowly lower the dumbbells back to the starting position, once again rotating your arms so that your palms are again facing inwards towards you.
Do the required number of repetitions of the same movement.
Yet another variation can be carried out as stated above, but this time, instead of having straight arms and locked elbows, ensure that the dumbbells are overhead, but not touching each other. Also make sure that your elbows remain slightly bent and are not locked.
This exercise can also be performed while sitting on an exercise ball, although it would be recommended that extra care be taken.
