Shoulder rotation with dumbbell on an incline bench

Move the shoulder through a comfortable range while keeping the elbow and shoulder blade stable when the variation requires it. Control the return phase especially carefully. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in chest and shoulders; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.