Procaryote
Shoulder · Strengthening

Forward Weight Projection with Dumbbell

Forward weight projection, 3 sets, 10 repetitions, 2 kg dumbbell

Illustration of the Forward Weight Projection with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: 2 kg dumbbell

Description: Stand upright with a straight trunk and well-stabilized scapula. Hold the dumbbell in the hand on the side to be trained, then slowly project the arm forward while maintaining control of the shoulder and scapula. Gently return to the starting position without losing stability.

Tips: Keep your back straight and avoid leaning forward. Control the movement well to avoid straining the shoulder. Breathe regularly.

Progression: When the exercise becomes easy, increase the weight of the dumbbell in 0.5 kg increments or increase the number of repetitions per set.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
2 kg dumbbell
Starting position
Standing, upright trunk, scapula stabilized, arm holding a dumbbell
Clinical goal
Strengthen shoulder muscles while stabilizing the scapula
Also known as
shoulder forward throw with dumbbell, shoulder flexion forward, arm projection forward

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.