Purpose:
To challenge unilateral shoulder control, core stability, and balance simultaneously. Great for integrating cross-body control and enhancing neuromuscular coordination.
Description:
Stand in a tandem stance (heel-to-toe) while holding one light dumbbell in one hand at your side. While maintaining balance, slowly raise the dumbbell out to the side until it reaches shoulder height, then lower with control. Alternate arms with each rep. Perform 8–12 reps per side, then switch your foot position and repeat.
Equipment:
One light dumbbell (1–5 lbs)
Tips:
Keep your hips and shoulders square—avoid leaning to compensate. Engage your core and move slowly to maintain balance throughout the movement.