Overhead holding is an isometric exercise in which you hold a dumbbell above your head. This exercise strengthens the entire upper body, especially the shoulders, upper back and core muscles, as you have to stabilize your body to hold the weight overhead. It improves posture, shoulder stability and strength in the arms and core. By holding the weight statically, the muscles are continuously tensed, resulting in an intense workout.
Exercise
Overhead Holding
Type: Bilateral
Rest: 120s
Equipment: Kurzhantel
Tutorial
1
Stand with your hips hip-width apart, your knees slightly bent and your core tight. Hold the dumbbells in front of your body with both hands.
2
Make sure that your shoulders are pulled back and your chest is slightly open.
3
Slowly lift the weight above your head in a controlled manner until your arms are fully extended. Your hands are directly above your shoulders and your elbows are slightly bent.
4
Keep the weight stable while keeping the shoulders down and the core tight.
Tip
Make sure that your back remains neutral and that you do not arch your back while holding the weight above your head. Do not pull your shoulders up towards your ears. Keep them actively down to avoid tension in the neck. Keep your core tight to stabilize the spine and maintain correct posture. Make sure to distribute the weight evenly to avoid imbalance.
Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Tertiary
—
Equipment
Dumbbell
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
