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Shoulder · Strengthening

Shoulder Depression with Dumbbells

Shoulder depression with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Shoulder Depression with Dumbbells exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Stand upright, arms along the sides of the body, each hand holding a dumbbell. Slowly lower your shoulders while keeping your arms straight, then gently return to the starting position.

Tips: Keep your back straight and avoid shrugging your shoulders during the movement. Control the descent and ascent to maximize strengthening.

Progression: Gradually increase the weight of the dumbbells as you can perform 3 sets of 10 repetitions without excessive fatigue.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbells
Starting position
Standing upright, arms along the sides, holding dumbbells
Clinical goal
Strengthening the downward rotators of the shoulder
Also known as
scapular depression exercises, weighted shoulder depression, shoulder elevator strengthening

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.