Single-Dumbbell Halo 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single-Dumbbell Halo is a dynamic shoulder and core exercise that involves moving a dumbbell in a controlled circular motion around the head. This movement challenges shoulder mobility, coordination, and trunk stability while primarily targeting the deltoids and traps. The halo also activates the core and upper back, making it a well-rounded exercise for joint health and muscular control. It’s often used in warm-ups or mobility sessions, requiring only a single dumbbell for execution.
How to Perform
Stand upright, feet shoulder-width apart, holding a dumbbell by the ends with both hands.
Bring the dumbbell to chest height and keep elbows slightly bent.
Begin moving the dumbbell around your head in a circular path—pass it behind your head and return it to the front.
Keep the motion tight and controlled, close to your head, while avoiding contact.
Keep your torso stable and engage your core to resist rotation.
After a few reps in one direction, reverse and circle the dumbbell in the opposite direction.
Maintain upright posture and controlled breathing throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep the dumbbell close to your head for proper shoulder engagement.
Avoid letting your torso twist—stay tall and braced.
Move slowly and deliberately; don’t rush the circle.
Use a manageable weight to maintain control.
Focus on shoulder mobility, not just arm movement.
Keep your neck relaxed and your breathing steady.
Reverse direction after each set to train both sides evenly.
How Not to Perform
Don’t perform wide or sloppy circles—stay close to the head.
Don’t arch your lower back—engage your core throughout.
Don’t rush the movement—it reduces control and effectiveness.
Don’t use heavy weights that strain your shoulders.
Don’t lean or tilt—keep your spine neutral and upright.
Don’t forget to reverse the direction.
Don’t hold your breath—breathe steadily during the motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
