Arm Weights: Bug
Beginner (3/10)Arm Weights
Position: StandingEnergy: 4/10~60s
Cueing
Arms overhead, weights together; exhale open sideways keeping elbows slightly bent; inhale close.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearms
Secondary Muscles
Posterior DeltoidTriceps BrachiiInfraspinatusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Shoulder-height only; no weights; small movement.
Progressions
Deep open; hold contraction; slow and steady tempo.
Common Errors
Shoulder shrugging; neck strain; locking elbows.
