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Halo with Forward Press


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Full-body functional exercise that primarily targets the shoulders and core, while also engaging the upper back, chest, and arms.


HOW TO PERFORM:  

  • Hold a dumbbell vertically (by the ends) close to your chest. Stand tall with feet shoulder-width apart, core braced and shoulders relaxed. Elbows should be slightly bent and pointing down.

  • Slowly circle the dumbbell around your head, moving it behind and around your head in a controlled motion. After one rotation reverse the direction.

  • Once the halo is complete, bring the dumbbell back to the chest. Then, press the dumbbell straight out in front of you at chest level, arms fully extended. Pause briefly, then return to the start position.


PRO TIPS:

  • Create tension through your torso—this stabilizes your spine and prevents excessive arching or twisting, especially during the halo rotation.


MODIFICATION:

  • Sit on a bench or sturdy chair with your feet flat on the floor, core braced and back straight reduce lower-body and balance demands while focusing on control and form.


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