Shoulder - Flexion
Strengthen your anterior deltoids and improve overhead mobility with bodyweight 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.
How to Do Shoulder - Flexion
- 1Setup
Stand tall with feet hip-width apart, arms relaxed at your sides, palms facing your thighs. Keep your gaze forward and spine neutral.
- 2Setup
Engage your core muscles to stabilize your torso and depress your shoulder blades slightly, ensuring they don't elevate towards your ears.
- 3
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.
- 4
Pause briefly at the top, feeling the contraction in your anterior deltoids, without allowing your shoulders to shrug.
- 5
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.
Variations
Alternate Shoulder Flexion Back to Wall
Improve shoulder mobility and strength with this back-to-wall shoulder flexion exercise. Stand with your back flat, lift one arm, then alternate.
Shoulder - Transverse Flexion
Effectively stretch your posterior deltoid and rotator cuff muscles with this simple bodyweight transverse shoulder stretch.
Shoulder - Extension
Improve shoulder flexibility and range of motion with this bodyweight shoulder extension stretch.
Shoulder - Adduction
Improve shoulder mobility and flexibility with the bodyweight shoulder adduction stretch.
Related Exercises
Shoulder - Lateral Rotation (External Rotation)
Strengthen your rotator cuff with bodyweight lateral rotations to improve shoulder stability and health. Perfect for injury prevention and rehabilitation.
Standing Reverse Shoulder Stretch
Gently stretch your posterior deltoids and shoulder capsule with this standing reverse shoulder stretch.
Shoulder - Medial Rotation (Internal Rotation)
Improve shoulder internal rotation with this bodyweight stretch. Enhance joint mobility and reduce stiffness for better overhead movement and daily
Bent Arm Shoulder Stretch
Improve shoulder flexibility and reduce tension with the Bent Arm Shoulder Stretch. Gently pull your bent arm across your chest to target shoulder muscles.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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