Deconstructed Dumbbell Mill

ShoulderShoulder Strengthening
Written By David Song

DUMBBELL ARM MILL

This is a multifaceted arm strengthening exercise. Start by hammer curling the weight to 90 degrees elbow flexion. Flex the shoulder until the dumbbell sits behind your head. From here extend the elbow until the weight is straight above your head. Slowly lower the weight to the side of you while pronating the hands to a palms down position. Repeat as required.

Muscles Involved:

  • Deltoids

  • Rotator Cuff

  • Biceps Brachii

  • Triceps Brachii

Related Conditions:

  • Shoulder Impingement

  • Rotator Cuff Tear (late stage recovery)

  • Strength and Conditioning

  • Dynamic Shoulder Instability

Related Conditions

Featured
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Deltoid Massage
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Posterior Capsule, Posterior Deltoid, Infraspinatus, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor Massage (Floor)
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Teres Minor, Massage, Rotator Cuff Massage, Massage Ball Exercise, Shoulder Massage, Shoulder Flexibility, Shoulder External Rotator, Shoulder External Rotation
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Lat Pulldown Slider
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Latissimus Dorsi, Subscapularis, Pectoralis Major, Teres Major, Shoulder, Shoulder Stability, Shoulder Extension, Shoulder Extensor, Shoulder Adduction, Shoulder Adductor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Standing Pull Back Press
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Shoulder External Rotator, Shoulder Abduction, Shoulder Abductor, Scapular Retraction, Scapular Retractors, Shoulder Stability, Scapular Stability, Teres Minor, Infraspinatus, Subscapularis, Trapezius, Rhomboid Major, Rhomboid, Rhomboid Minor
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Straight Arm Pullback
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Teres Major, Teres Minor, Latissimus Dorsi, Triceps Brachii, Triceps, Shoulder Extension, Shoulder Extensor, Shoulder
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Irradiated Shoulder Extension
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Shoulder Extension, Shoulder Extensor, Shoulder End Range Strengthening, Shoulder Isometric Exercise, Teres Major, Teres Minor, Triceps Brachii, Latissimus Dorsi, Shoulder Irradiation
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Forward Full Raise
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Shoulder, Shoulder Horizontal Adduction, Shoulder Horizontal Adductor, Pectoralis Major, Coracobrachialis, Anterior Deltoid, Shoulder Stability, Shoulder Strengthening, Subscapularis
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Pull Down Press
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
Shoulder, Shoulder Adduction, Shoulder Adductor, Shoulder Internal Rotator, Shoulder Stability, Shoulder Strengthening, Rotator Cuff Stability, Subscapularis, Latissimus Dorsi, Pectoralis Major, Anterior Deltoid
David Song
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