Instructions

Stand with knees slightly bent, feet more than shoulder width apart. Hold the back straight, and you bow out from the hips slightly forward. Push your shoulder blades together slightly (retreat). Hold the dumbbells in front of the body.

Hold the other arm quietly. In a controlled motion raise the weight high; by moving the dumbbell to shoulder straight draw. While maintaining the controlled motion sequence go back to its starting position, while you let the other arm hochziehst. The muscles may be before the next iteration does not relax. The swing to the front of the body while you reduce the weight, and rear, while you raise it, can lead to pressure and injuries in the lower back area. Avoid it, the back and hips during the exercise to move. Breathe evenly; avoid it, the breath. Lift the dumbbells are not on the shoulders. Hold the dumbbells while moving close to the body.

Benefits

Development of muscle strength / durability of the middle shoulder muscles (muscles delta) / top of neck muscles (trapezium muscle).

Other exercises for the shoulder muscles

* Seitheben (Dumbbell)
* Vertical Dumbbell Rowing
* Shoulder press (Expander / Dynaband)
* Shoulder press seats (Dumbbell)
* Rowing – face down