Weighted Round Arm

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Grip a weight plate at the 3 o'clock and 9 o'clock positions with both hands.
3. Hold the plate at arm's length in front of your hips, keeping your chest tall and shoulders retracted.

How to do it

1. Keeping your arms nearly straight with a soft bend in the elbows, raise the plate in a wide circular arc out to one side of your body.
2. Continue the circular path overhead until the plate is directly above your head, then complete the circle down the opposite side back to the starting position.
3. Exhale as the plate travels upward through the most difficult part of the arc, and inhale as it returns to the starting position.
4. Perform the movement with a controlled, steady tempo, alternating the direction of the circle (clockwise and counter-clockwise) each rep.

Form checklist

• Keep your core braced to prevent your lower back from arching as the weight goes overhead.
• Maintain a slight bend in the elbows to protect the joints; do not lock them out.
• Avoid using momentum or swinging your hips to move the weight.
• Ensure the plate stays in the frontal plane (in line with your body) rather than drifting too far forward.

Pro tips

• Focus on 'reaching' the plate as far away from your body as possible to maximize lateral deltoid and serratus anterior activation.
• At the top of the movement, think about pushing the plate toward the ceiling to fully engage the upper trapezius.
• Maintain a 'proud chest' throughout the entire rotation to ensure proper scapular tracking.

Make it harder

• Perform the exercise while standing on one leg to significantly increase the demand on your core and stabilizing muscles.
• Slow down the eccentric (lowering) phase of the circle to 3-4 seconds to increase time under tension.

Frequently asked

What muscles does the weighted round arm work?

The weighted round arm primarily targets the deltoids, and also works the biceps, forearms, and grip muscles as secondary muscles.

What equipment do you need for the weighted round arm?

The weighted round arm uses dumbbell.

Is the weighted round arm good for beginners?

The weighted round arm is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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