Weighted Kneeling Step with Swing

Target muscle

Delts

Also works

Triceps, core

Equipment

Weighted

Body part

Shoulders

How to do the weighted kneeling step with swing

1. Start in a kneeling position with your knees hip-width apart and your back straight.
2. Hold a weight in each hand, with your arms extended straight down in front of you.
3. Engage your core and swing the weights up and overhead, keeping your arms straight.
4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every weighted exercise.