ShouldersAdvanced
Circus Bell
A strongman lift where an oversized, thick-handled dumbbell is cleaned to one shoulder and push pressed overhead. It builds single-arm pressing power and the trunk stability to control an awkward, unbalanced load.
Primary muscles
- Front Delts
- Side Delts
- Triceps
Secondary muscles
- Traps (Trapezius)
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
- Forearm Flexors
- Obliques
- Sets
- 3–5
- Reps
- 1–5 per side
- Rest
- 120–180s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.