Elbows lock out — straight arms through the arc
Elbow stress increases; smooth arc is lost.
Overactive muscles
Anterior deltoidPec major
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Push · Upper Body
DB Around the World
Coaching cues
- Lie flat; dumbbells at sides; arms slightly bent
- Arc the dumbbells in a wide circle — down, wide, up, together
- Smooth continuous motion; feel the pec stretch at the sides
- Reverse the arc to return — control the entire path
Common faults 2
Shoulders elevate during the arc
Upper traps brace rather than pecs controlling the movement.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗