Shoulders
Goal Posts
With your elbows up at shoulder height and bent to 90 degrees, you bring your forearms together in front of your face, then open back out to a goal post shape. Your arms never come down, so your shoulders stay working the whole set.
- Works
- Side shoulders, front shoulders, rear shoulders, upper back
- Equipment
- A pair of dumbbells
- Load
- Light to medium
How to do it
- 1Stand tall with a dumbbell in each hand. Lift your elbows out to the sides to shoulder height, bent to 90 degrees, so your forearms point up: the goal post.
- 2Keep your elbows at shoulder height and bring your forearms together in front of your face.
- 3Open them back out to the goal post shape, squeezing your shoulder blades together.
- 4Keep going in and out without letting your elbows drop until the set is done.
Cues
- Elbows stay at shoulder height the whole time.
- Forearms stay straight up, like a goal post.
- Shoulders down, away from your ears.
Common mistakes
- Elbows dropping. As your shoulders tire, your elbows sink. Lift them back to shoulder height, or go lighter.
- Shrugging. Keep your shoulders down so your traps don't take over.
- Arching your back. Keep your ribs down and your glutes tight so only your arms move.
Easier
Go lighter, or do it with no dumbbells until you can keep your elbows up for the whole set.
Harder
Take 2 seconds in and 2 seconds out, then hold the goal post shape for 15 seconds at the end of the set.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What muscles do goal post exercises work?
Mainly your shoulders. Holding your elbows up works the front and sides of your shoulders, and opening back out brings in your rear shoulders and upper back.
