A three-phase combination of an upright row, external rotation, and overhead press that comprehensively trains the rotator cuff and deltoids in one movement.
Form tips
Phase 1: upright row to elbow height. Phase 2: rotate forearms up to vertical. Phase 3: press overhead.
Use very light dumbbells — the rotation phase is the weak link and the purpose of the exercise.
This is a shoulder-health exercise first and a strength exercise second; never rush the rotation phase.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms