This is an excerpt from Cycling Anatomy by Shannon Sovndal.
- Place your feet shoulder-width apart and hold a weight plate in both hands with arms extended in front of you.
- In a circular motion, orbit the weight around your head, completing a 360-degree revolution and ending up at the starting position.
- Complete the same motion in the reverse direction, again ending at your starting point.
Primary: Anterior, lateral, and posterior deltoids; trapezius
Secondary: Upper pectoralis major, supraspinatus, infraspinatus, teres minor, teres major, rhomboids, latissimus dorsi, transversus abdominis, external and internal obliques, erector spinae (iliocostalis, longissimus, spinalis)
This exercise hits nearly every muscle group of your shoulders and arms. I like including this in my workouts because it is efficient, working many muscle groups in one exercise. Imagine shifting your mountain bike back and forth to avoid terrain, all the while applying acceleration to summit the top of a climb. This exercise is fluid, like riding your bike. Microadjustments while performing powerful, sweeping movements will help stabilize your shoulders in addition to building power in the larger muscle groups.
Around the World on a Half Dome Balance Trainer
Standing on the unstable surface will help build core and back strength. It will also help strengthen the stabilizer muscles in your legs and buttocks.