This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The dumbbell upward rotator helps warm up and strengthen the rotator cuff muscles. Do this exercise with light weights to loosen them up and help minimize the risk of injury. This on-the-bike variation adds an additional balance and coordination challenge as you must keep your cadence up while doing the exercise.
Shoulders (rotator cuffs), Legs
Sit on an upright indoor bike or spin bike holding dumbbells in each hand in front of you with your elbows and armpit held at a 90-degree angle. As this is a warm-up exercise, use light weights. Set the bike to heavy resistance and begin pedaling (see Photo 1).
- As you continue to pedal, slowly raise the dumbbells until they are straight up and your forearms are perpendicular to the floor. Be sure to maintain the 90-degree angle of your elbow and armpit (see Photos 2 to 4).
- Reverse the motion and bring the dumbbells back to starting position (see Photo 5).