A combination of an upright row, external rotation and overhead press done with light weights. Trains the rear delts and rotator cuff through a full overhead range.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand tall with light dumbbells (or an empty bar) in front of the thighs, overhand grip.
Raise the elbows out to the sides until the upper arms are parallel to the floor, like an upright row.
Keeping the elbows in place, rotate the forearms up until they point to the ceiling.
Press the weights overhead to straight arms.
Reverse the sequence slowly back to the start.
Breathing: Exhale on the press, inhale as you reverse the movement.
Three distinct phases
Elbows stay at shoulder height during rotation
Very light weight
Using too much weight
Dropping the elbows during rotation
Rushing through the phases
Use light loads and only rotate as far as is comfortable.