Procaryote
Shoulder · Strengthening

Shoulder Flexion with Elbow Bent at 90° and Dumbbell

Shoulder flexion with elbow bent at 90° and dumbbell, 3 sets, 10 repetitions, controlled movement

Illustration of the Shoulder Flexion with Elbow Bent at 90° and Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a dumbbell in one hand with the elbow bent at 90 degrees, arm along the body. Slowly lift the forearm forward while keeping the elbow bent, until the arm is horizontal, then gently lower it.

Tips: Keep your back straight and avoid swinging the body to prevent cheating. Control the movement during both lifting and lowering to effectively strengthen the shoulder.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbell
Starting position
Standing or sitting, arm along the body, elbow bent at 90° holding a dumbbell
Clinical goal
Muscle strengthening of the shoulder
Also known as
élévation d'épaule coude plié, flexion bras avec haltère, élévation avant bras haltère

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.