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What is a Rolling Arm Bar with Dumbbells?

1) Grab a dumbbell or kettlebell and press (“punch”) it straight up toward the ceiling.
2) Extend the arm fully in the upward direction while keeping the supporting leg straight.
3) Rotate over your side/back, following the weight—all while maintaining the extended arm position. 4) This engages core, shoulder stability, and stretching along the side of your body.
5) Control the roll so you transition safely and return to a neutral position.
6) Repeat, often switching sides for balanced training.

This serves as both a strength and a mobility-ladder drill

Benefits
1) Shoulder Stability & Mobility: Builds control under load throughout rotation.
2) Core Engagement: Strong use of oblique rotation control during the roll.
3) Upper Body Activation: Works deltoids, triceps, and upper back while controlling descent.

About Resilience Physical Therapy
At Resilience Physical Therapy, we help active individuals and athletes in Oconomowoc find lasting relief from pain and incontinence so they can get back to doing what they love. Our personalized, performance-driven approach goes beyond generic exercises. Through a clear diagnosis, targeted treatment, and progressive strength-building, we guide you through a proven three-step process: identify the root issue, eliminate pain, and rebuild strength and resilience. Whether you're returning to sport or simply want to move better, we help you become stronger than before your injury.

(262) 204-7284
[email protected]
https://resiliencerxpt.com/

W329N4476 Lakeland Drive, Suite 180
Nashotah, WI 53058
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If you're located in Pewaukee, Delafield, Hartland, Merton, Nashotah, Chenequa, Okauchee Lake, Oconomowoc, Ixonia, Summit, Wales, Waukesha, or Lac La Belle, our office is just a short drive away! We’d love to welcome you in!