Procaryote
Shoulder · Strengthening

Eccentric shoulder flexion with dumbbell

Eccentric shoulder flexion with dumbbell, 3 sets, 8 repetitions, slow return over 4 seconds

Illustration of the Eccentric shoulder flexion with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Slow return over 4 seconds

Description: Hold a dumbbell in your hand, arm along the body, scapula well stabilized, and torso upright. Slowly lift the arm forward to horizontal, then very slowly lower it, controlling the movement over 4 seconds. Ensure the scapula remains fixed and avoid arching the back.

Tips: Focus on controlling the movement during the lowering phase to strengthen the shoulder flexor muscles. Breathe regularly and avoid jerky movements.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Standing, holding a dumbbell, arm along the body, torso upright
Clinical goal
Strengthen the shoulder flexor muscles
Also known as
eccentric forward elevation, slow shoulder flexion, dumbbell shoulder exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.