Lift the Sand-Pad with one arm
- Degree of Difficulty 60% 60%
- Secure upright stand. Try to hold the Sand-Pad on shoulder level. Your forearm should be vertically to the floor.
- Raise your hand holding the Sand-Pad above your head.
- Bent your arms and move back the Sand-Pad to shoulder level.
- Take a secure upright stand. To maintain a stable stand your feet should be hip- to shoulder-wide apart. The upper body is in a straight position. One arm holds the Sand-Pad on shoulder level, the arm is close to your body and the elbow joint is bent at a maximum. Therefore the forearm is held vertically to the floor.
- Extend your arm over the head and try to squeeze together your shoulderblades. The rest of your body mainatins a high body tension.
- Now lower the Sand-Pad in a slow and controlled way back to its initial position.
Additional exercise instructions
The Sand-Pad exercise One Arm Lift is a typical exercise to train the shoulder muscles. Work more on the front side to improve your front shoulder muscles or train on the back side to improve the back parts of the deltoids.
Related Sand-Pad exercises
Butterfly Reverse belongs to the most elemental exercises for the shoulder training. A fixed and anti-slide stand is the basic requirement. Minimal changes in the inclination angle cause great differences in the load of the exercise.
The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms, the exercise concerted trains the medial and lower back. This version additionally trains the rotator cuff of the shoulder joint.