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
Back Scratcher Stretch
Shoulder, Shoulder Flexibility, Shoulder Internal Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Glenohumeral Joint, Glenohumeral Joint Capsule, Rotator Cuff Stretch
Back Scratcher Stretch
Shoulder, Shoulder Flexibility, Shoulder Internal Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Glenohumeral Joint, Glenohumeral Joint Capsule, Rotator Cuff Stretch
Shoulder, Shoulder Flexibility, Shoulder Internal Rotation, Shoulder External Rotator, Teres Minor, Infraspinatus, Glenohumeral Joint, Glenohumeral Joint Capsule, Rotator Cuff Stretch
Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Dissociated Shoulder Rotation
Shoulder, Shoulder External Rotation, Shoulder Internal Rotation, Scapulohumeral Dissociation, Glenohumeral Joint, Motor Patterning, Shoulder Motor Control
Dissociated Shoulder Rotation
Shoulder, Shoulder External Rotation, Shoulder Internal Rotation, Scapulohumeral Dissociation, Glenohumeral Joint, Motor Patterning, Shoulder Motor Control
Shoulder, Shoulder External Rotation, Shoulder Internal Rotation, Scapulohumeral Dissociation, Glenohumeral Joint, Motor Patterning, Shoulder Motor Control
Banded Lean Out Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean Out Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Full Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Empty Can Raise
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Banded Lean In Empty Can Raise
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Abduction, Shoulder Abductor, Shoulder, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder Lean Banded Empty Can Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Lateral Deltoid, Supraspinatus
David Song
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