Sideways Lifts Vertical Turn

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

Exercise Details

Level: Intermediate
Body Area: core
Type: core
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Shoulders

Secondary

Back

Setup

Stand or sit with a braced core. Hold the handles or weights at your sides with a slight elbow bend.

Instructions

1. Raise your arms out to the sides.
2. Rotate your wrists so palms face up as you reach shoulder height.
3. Lower with control back to the start.
4. Maintain a neutral spine.
5. Keep shoulders retracted.

Common Mistakes

1. Shrugging.
2. Using momentum.
3. Rounding the shoulders forward.

Alternative Exercises

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