Dumbbell Roundover Exercises

Video Transcript

KIRK VICKERS: The next movement that we're going to do is really for the upper body. It's a functional-movement pattern for the shoulders and the upper body, the upper trunk. Today, we're going to use some vinyl weights. Most people like the metal weight, but I'm going to have Chad come in and demonstrate this particular movement for me. It's kinda humbling for a big guy like Chad to grab some vinyl weights but I think this is important. Weight is not important in this particular motion or movement. And what we're really striving for is good movement and good patterning. So if you can take this, what we're going to do--Chad, just turn around and face the camera. We're going to do what's called the dumbbell roundover. He's going to reach up, go all the way around. Again, we want to start off with a good base. His feet should be just outside his hips, a little bit wider. Open it up just a little bit more. So we want a good balance point and a good base position. The next thing we're going to do, the weights are almost touching here. He's going to come all the way around slowly as far as he can and reach up and over head. Demonstrate that for them. Come all the way up, touch the weights at the top and then come down. The thing that we're looking for is we don't want any arching at the low back. Again, way up, touching and reaching as high as he can and coming down. Great shoulder motion and movement. Let's turn around and see that from the back. What we're looking for is a nice shoulder blade glide in the back. Here we go. Pretty symmetric from both sides and no arching at the back, that's what we're looking for. We want that motion to come all the way from the mid ribcage all the way up, his head stays in position. You do 8 to 10 to 15 of these and it doesn't take much to fatigue this particular area. That's good.

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