Upward rotation Bent arms

Category

Shoulders

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Deltoids, Trapezius

Secondary muscles

Subscapularis

How to do it

1. Stand with your feet shoulder-width apart, arms bent at 90 degrees with your upper arms parallel to the floor, and your forearms pointing down to the floor.
2. Rotate your forearms upwards until your fingers point towards the ceiling, keeping your upper arms stationary.
3. Slowly rotate them back to the starting position.
4. Repeat for the desired repetitions

Form tips

• Focus on using your shoulder muscles to rotate your arms, avoiding excessive use of your neck or back.
• Keep your upper arms stationary throughout the movement to ensure proper form.
• Lift your arms as high as comfortable, to avoid unnecessary strain on your shoulder joints.