Shoulders
Halos
Kneeling tall, you circle one dumbbell around your head, then switch direction. It works your shoulders through a full circle while your core keeps the rest of you still.
- Works
- Shoulders, upper back, triceps, core
- Equipment
- One dumbbell and a mat for your knees
- Load
- Light to medium
How to do it
- 1Kneel tall on both knees, hips stacked over your knees. Hold one dumbbell upright by its ends in front of your chest.
- 2Circle the dumbbell around your head: past one ear, behind your head, past the other ear and back to the front.
- 3Keep it close to your head, and keep your hips and ribs still as it goes around.
- 4Do your reps in one direction, then switch and circle the other way.
Cues
- Move the dumbbell, not your head.
- Squeeze your glutes and keep your ribs down.
- Keep the circle small and close.
Common mistakes
- Leaning or arching to get it around. Brace your core and squeeze your glutes. Your body stays still while your arms move.
- Circling too wide. Big circles pull you off balance and load your shoulders in awkward spots. Keep the dumbbell close to your head.
- Sitting back on your heels. Keep your hips stacked over your knees for the whole set.
Easier
Go lighter, or do it standing with your feet hip width apart.
Harder
Slow each circle down to 3 or 4 seconds, or kneel on one knee so your core works harder to keep you steady.
Try it: 3 sets of 8 to 10 circles each way, or 30 seconds on and 30 off.
What are dumbbell halos good for?
They work your shoulders through a full circle and make your core work to keep you still. Many people use them with a light dumbbell to warm up their shoulders, or with a heavier one as a strength move.
