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 Block Isometric External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Strengthening, Shoulder Isometric Exercise, Infraspinatus, Teres Minor
Wall Block Isometric External Rotation
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Strengthening, Shoulder Isometric Exercise, Infraspinatus, Teres Minor
Shoulder, Shoulder External Rotation, Shoulder External Rotator, Shoulder Strengthening, Shoulder Isometric Exercise, Infraspinatus, Teres Minor
Doorway Shoulder Internal Rotation Stretch
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Doorway Shoulder Internal Rotation Stretch
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Frozen Shoulder, Shoulder, Shoulder Internal Rotation, Shoulder Stretch, Shoulder Flexibility, Infraspinatus, Teres Minor, Shoulder External Rotator
Dowel Shoulder Extension Lift Off
Frozen Shoulder, Shoulder, Shoulder End Range Strengthening, Shoulder Extension, Shoulder Extensor, Latissimus Dorsi, Teres Major, Triceps Brachii, Posterior Deltoid, Shoulder Mobility
Dowel Shoulder Extension Lift Off
Frozen Shoulder, Shoulder, Shoulder End Range Strengthening, Shoulder Extension, Shoulder Extensor, Latissimus Dorsi, Teres Major, Triceps Brachii, Posterior Deltoid, Shoulder Mobility
Frozen Shoulder, Shoulder, Shoulder End Range Strengthening, Shoulder Extension, Shoulder Extensor, Latissimus Dorsi, Teres Major, Triceps Brachii, Posterior Deltoid, Shoulder Mobility
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Table Slide Shoulder Flexion Lift Off
Shoulder Flexion, Shoulder Flexor, Shoulder, Shoulder Mobility, Anterior Deltoid, Pectoralis Major, Biceps Brachii, Coracobrachialis, Shoulder End Range Strengthening
Table Slide Shoulder Flexion Lift Off
Shoulder Flexion, Shoulder Flexor, Shoulder, Shoulder Mobility, Anterior Deltoid, Pectoralis Major, Biceps Brachii, Coracobrachialis, Shoulder End Range Strengthening
Shoulder Flexion, Shoulder Flexor, Shoulder, Shoulder Mobility, Anterior Deltoid, Pectoralis Major, Biceps Brachii, Coracobrachialis, Shoulder End Range Strengthening
Table Slide Abduction Lift Off
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Mobility, Shoulder End Range Strengthening, Lateral Deltoid, Supraspinatus
Table Slide Abduction Lift Off
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Mobility, Shoulder End Range Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Mobility, Shoulder End Range Strengthening, Lateral Deltoid, Supraspinatus
Table Assisted Shoulder Extension
Frozen Shoulder, Shoulder, Shoulder Stretch, Shoulder Flexibility, Shoulder Flexor, Shoulder Extension, Biceps Brachii, Pectoralis Major, Coracobrachialis, Anterior Deltoid
Table Assisted Shoulder Extension
Frozen Shoulder, Shoulder, Shoulder Stretch, Shoulder Flexibility, Shoulder Flexor, Shoulder Extension, Biceps Brachii, Pectoralis Major, Coracobrachialis, Anterior Deltoid
Frozen Shoulder, Shoulder, Shoulder Stretch, Shoulder Flexibility, Shoulder Flexor, Shoulder Extension, Biceps Brachii, Pectoralis Major, Coracobrachialis, Anterior Deltoid
Table Assisted Shoulder External Rotation
Frozen Shoulder, Shoulder, Shoulder External Rotation, Shoulder Internal Rotator, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Pectoralis Major, Shoulder Flexibility, Shoulder Stretch
Table Assisted Shoulder External Rotation
Frozen Shoulder, Shoulder, Shoulder External Rotation, Shoulder Internal Rotator, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Pectoralis Major, Shoulder Flexibility, Shoulder Stretch
Frozen Shoulder, Shoulder, Shoulder External Rotation, Shoulder Internal Rotator, Lats Stretch, Latissimus Dorsi, Latissimus Dorsi Stretch, Teres Major, Subscapularis, Pectoralis Major, Shoulder Flexibility, Shoulder Stretch
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Dowel Shoulder Internal Rotation
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
David Song
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