Enhancing Skills

Front Circle

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell front circle is a strength training exercise that targets the shoulders and upper body.

Stretch to do prior to exercise:

  • Arm circles
  • Shoulder stretch

Warmup to do prior to exercise:

  • Jumping jacks
  • Shoulder rotations

How to select the proper weight: Choose a weight that allows you to complete the exercise with proper form for the desired number of reps.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up.
  2. Raise the dumbbells to shoulder height with your elbows bent and your upper arms parallel to the ground.
  3. Slowly move the dumbbells forward in a circular motion until they meet in front of your body.
  4. Lower the dumbbells back to the starting position in a controlled manner.
  5. Repeat for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of this exercise, use lighter weights or perform the exercise with one arm at a time.

How to increase difficulty: To increase the difficulty of this exercise, use heavier weights or perform the exercise while standing on an unstable surface.

Number of reps:

  • Beginner: 8-12 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: This exercise can be completed in 2-3 minutes, depending on the number of reps performed.

Body Group:

Shoulders

Muscle Group(s):

Biceps, Forearms, Shoulders

Muscles used:

Primary:

Deltoids

Secondary:

Biceps Brachii

Tertiary:

Forearms, Brachioradialis

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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