Movement Test
Dumbbell One-Arm High-Pull and Hold
To test functional internal rotation and evenness on each side, the dumbbell one-arm high-pull and Hold is a great testing tool. Using a medium dumbbell, if you are limited in the “hang” arm shape used in so many functional movements, this test will let you know.
The Movement Test
1. Start by standing with a braced core and a dumbbell held in one hand perpendicular to your body.
2. Keeping your core braced and your lower body still, do a high-pull, pulling the dumbbell as high as you can keeping your elbow higher than the dumbbell and the dumbbell as close to your body as possible and HOLD that position for 5 seconds.
Full range of motion is having the inside head of the dumbbell touch your shoulder.
3. Repeat on the other side.
It is always good to have a coach or therapist watch you, but you can also record yourself to see if you are reaching full range of motions and to see any differences from side to side.
You can see in this example, the right side is lacking functionality and cannot high-pull and hold the dumbbell to the shoulder.
