437
Exercise name
(Resistance)
Description
(Technique cues) ProgressionMuscle group: Shoulder abductors
Muscles emphasized: Middle deltoid and supraspinatus
Joint movement: Shoulder abduction with elbow extensionF. Side arm raise
(Dumbbell)
Stand with feet hip-width apart
and a dumbbell in one hand.
Slowly raise the arm to the side
to a maximum of shoulder height,
pause, and slowly return to the
starting position. Externally rotate
the shoulder as the arm raises
so that the thumb ends facing up
toward the ceiling, and maintain
the arm slightly forward of the
frontal plane in scaption. Repeat
on the other side.
(Focus on allowing the scapula to
upwardly rotate as the arm raises
without excessive elevation; use
a low enough weight and range of
motion that no shoulder discomfort
is experienced.)
Variation 1: Perform the exercise
without external rotation so that
the palm stays facing downward
and in the frontal plane, but limit
the range to about 60° abduction
(pain free).
Variation 2: Perform either version
of the exercise with a dumbbell in
each hand and both arms raising
simultaneously.- Gradually increase dumbbell
from 3 pounds to 8 or 10
pounds.
(continued)