Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight shoulder flexion.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Shoulder - Flexion
Description
A strengthening exercise primarily for the anterior deltoid, but also works the lateral deltoid, upper pectoralis major, and serratus anterior. Stand straight, hold a dumbbell in each hand and then raise the arms forward until they're at shoulder height.
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How to do Shoulder - Flexion
- 01Setup
Stand tall with feet hip-width apart, arms relaxed at your sides, palms facing your thighs. Keep your gaze forward and spine neutral.
- 02Setup
Engage your core muscles to stabilize your torso and depress your shoulder blades slightly, ensuring they don't elevate towards your ears.
- 03
Exhale as you slowly raise both arms straight forward, keeping a slight bend in your elbows, until your hands reach approximately shoulder height, parallel to the floor.
- 04
Pause briefly at the top, feeling the contraction in your anterior deltoids, without allowing your shoulders to shrug.
- 05
Inhale as you slowly and with control lower your arms back to the starting position, resisting gravity throughout the descent.
Tips
- Maintain a stable, neutral spine by engaging your core throughout the movement to prevent unwanted arching or swaying of the lower back.
- Focus on a controlled, smooth movement both on the way up and especially on the way down to maximize muscle engagement and minimize momentum.
- Keep your shoulders depressed and away from your ears to ensure the anterior deltoids are doing the work, not your upper trapezius muscles.
Common mistakes
- Swinging your arms to lift them rather than controlled muscle engagement can lead to injury; instead, initiate the movement slowly and deliberately using only your shoulder muscles.
- Allowing your shoulders to shrug up towards your ears reduces deltoid activation; keep your shoulders depressed and away from your ears throughout the movement.
- Arching your lower back compensates for lack of shoulder mobility; maintain a stable, neutral spine by engaging your core and avoid hyperextension.
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Is Shoulder - Flexion good for beginners?
Shoulder - Flexion is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Shoulder - Flexion?
You need Body weight to perform Shoulder - Flexion. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Shoulder - Flexion?
Maintain a stable, neutral spine by engaging your core throughout the movement to prevent unwanted arching or swaying of the lower back. Focus on a controlled, smooth movement both on the way up and especially on the way down to maximize muscle engagement and minimize momentum. Keep your shoulders depressed and away from your ears to ensure the anterior deltoids are doing the work, not your upper trapezius muscles.
What are common mistakes when doing Shoulder - Flexion?
Swinging your arms to lift them rather than controlled muscle engagement can lead to injury; instead, initiate the movement slowly and deliberately using only your shoulder muscles. Allowing your shoulders to shrug up towards your ears reduces deltoid activation; keep your shoulders depressed and away from your ears throughout the movement. Arching your lower back compensates for lack of shoulder mobility; maintain a stable, neutral spine by engaging your core and avoid hyperextension.
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Free · iPhone only · Available on the App Store