This exercise targets the shoulder muscles and also works the upper back.
- +Builds shoulder and upper-back strength
- +Uses independent arm movement
- –May irritate sensitive shoulders
- –Requires controlled elbow positioning
This exercise targets:
Shoulders
Side Delts
Front Delts
Rear Delts
Rotator Cuff
Upper Back
Traps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, shoulders down and back
- Hold dumbbells in front of thighs, palms toward thighs, wrists straight
- Start the pull by leading with your elbows out to the sides
- Keep dumbbells close to your body as they rise
- Lift until elbows reach shoulder height; wrists stay below elbows
- Pause briefly, then lower slowly under control
- Avoid shrugging, leaning back, or letting wrists bend
- Use a light weight and a pain‑free range; stop if you feel shoulder pinching
