Arm Circles on an Incline Bench With Weights

Description

Lie face down on an incline bench. Hold a weight in each hand with a load appropriate for the exercise. Start with your arms along your sides, close to your hips, palms facing the ceiling. Slowly raise your arms backward. Then trace a large arc with your straight arms, gradually bringing them forward and then overhead. During the movement, gradually rotate your shoulders and hands so that the orientation of your palms changes naturally as you lift. Once your arms are above your head, slowly return by following the same arc in the opposite direction until you come back near your hips. Repeat the movement in a controlled, smooth manner, without using momentum, and, above all, focus on moving through the full range of motion available to you.

Settings

Equipment

Weight

Positions

Prone Position

Muscle groups

Shoulder abductorsShoulder adductorsShoulder internal rotatorsShoulder external rotators

Difficulty

Moderate

Movement

AbductionLateral RotationMedial RotationMultidirectionalAdduction

Contraction mode

Concentric