Halo (Dumbbell)

A shoulder mobility and stability exercise where a dumbbell is rotated around the head in a circular motion to strengthen stabilizers and improve shoulder function.

Instructions

1. Stand upright with feet shoulder-width apart, holding a dumbbell vertically with both hands at one end, positioned in front of your face with elbows bent.
2. Begin rotating the dumbbell around your head in a circular motion, moving it to your right and then behind your head.
3. Continue the circular path around to your left side, maintaining control and keeping the dumbbell close to your head throughout.
4. Complete a full rotation around your head and return to the starting position.
5. Reverse direction and rotate the dumbbell in the opposite direction for the same number of repetitions.
6. Perform controlled repetitions in both directions to target stabilizer muscles from all angles.

Tips

• Keep your core engaged and maintain upright posture throughout the rotation.
• Move slowly and deliberately to maximize shoulder stabilizer activation.
• Use a light weight to focus on mobility and control rather than strength.
• This exercise is excellent for shoulder health and can serve as a warm-up.
• Maintain a neutral neck position and follow the dumbbell with your eyes.