Helicopter exercise is one of the greatest exercises to do to strengthen your shoulders and your obliques. I strongly urge you to try this and see how ripped your shoulders get. However, you cannot do this every day without developing shoulder pain. So my recommendation is to use it couple times a week for about a month and then lay off it for a while. You will notice results within the month, but by laying off your help to cross train and prevent injury.
One of the best reasons I like this exercise so much is because it targets the abs effectively and is not your basic crunch. There’s a great article by my buddy and ab expert Mike Geary called “The 3 Best Ab Exercises that aren’t called Ab Exercises“. It lays out the truth behind getting strong lean abs. Definitely worth the read.
How to do a Helicopter Exercise:
Get on the ground with your feet spread wide apart in your body being supported by one hand. But the other hand behind your neck or your head with your elbow flaring out. Your elbow should be up towards the sky, and your lower elbow should be straight. Rotate your body until the elbow that was in the sky touches the elbow that supporting your body, then rotate back up. Repeat until you reach fatigue and then switch sides.
Muscle group worked:
This exercise primarily focuses on your obliques and shoulders.
Target Repetitions for Muscle Growth:
Target Repetitions for Muscle Tone/Endurance:
Why a Helicopter Exercise works:
Helicopter exercise works so well because most of your body is being supported by your shoulder and arm. And by rotating your body you shift the focus of which part of the shoulder is working. So you’re covering all the parts of the shoulder region by rotating your body.
The best that for this exercise is to not cheat. This means that make sure with every repetition, your elbows touch. As you get fatigued you will want to not quite touch your elbows, though don’t do this. Touch your elbows each time.
Breathe in as you to bring your elbows together, and breathe out as your elbow goes toward the sky.