• Perform this exercise in the gym.
• It will build strength in your shoulder muscles, and will also activate the back of your arms (triceps) as well as your core muscles to keep your body steady during the lifts.
• You’ll be working each arm unilaterally, allowing you to concentrate fully on that particular arm.
How to Do the Exercise:
• Stand with your feet two fists apart. Then bring one foot forward, and take a split stance with your knees slightly bent. Your feet should be flat on the floor, and your weight centered over both feet throughout the exercise to ensure stability.
• With the arm that’s on the opposite side to the forward foot, bring the handle up to your shoulder, making sure that your elbow and wrist are in line. Your palm should be facing forward.
• Tighten up your abdominals to support your back and spine, and then press the arm straight up and over your head smoothly until your elbow is fully extended. Slowly lower the handle back to shoulder level, rest and repeat before switching sides.
• At no point during the exercise should you arch your back.
Variations and Progression:
• Perform this exercise with both arms. Instead of taking a split stance keep your feet shoulder-width apart. Grab the handles and bring them up to shoulder height, and press them straight up and over the head smoothly, then lower them back to the shoulders.
• This exercise can also be performed seated.