Dumbbell Lying Pronated Grip Maltese Hold Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Pectoralis Major Clavicular Head, Triceps Brachii
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Maltese Hold
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying Pronated Grip Maltese Hold
- Lie flat on your back on a bench or floor with a dumbbell in each hand.
- Extend your arms straight out to the sides, palms facing down.
- Lift your arms slightly off the ground while keeping your elbows slightly bent.
- Hold this position for the desired duration, then lower your arms back to the starting position.
Common Mistakes
- Lifting weights too heavy, leading to poor form.
- Letting shoulders shrug up towards ears.
- Not engaging the core for stability.
Modifications
- Perform without weights if beginner.
- Use lighter weights to reduce strain.
Tips
- Keep your core engaged to maintain stability.
- Focus on controlled movement to avoid using momentum.
- Ensure your elbows are slightly bent throughout the hold.
Dumbbell Lying Pronated Grip Maltese Hold Alternatives
Tags
shoulder strength
stretching
Maltese hold
dumbbell exercise
upper body
flexibility
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