This exercise involves lifting a dumbbell from the ground to shoulder height in one fluid motion, using a combination of leg and arm strength. It is a full-body exercise that targets the shoulders, back, legs, and core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Improves overall strength and power in the upper body, particularly the shoulders, back, and arms
- Increases explosiveness and speed in movements that require upper body strength
- Improves grip strength and forearm endurance
- Engages the core muscles for stability and balance during the movement
- Can be modified for different fitness levels and goals by adjusting the weight of the dumbbells
How to perform
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees and lower your hips into a squat position, keeping your back straight and your chest up.
- As you stand up, use the momentum to lift the dumbbells up to your shoulders, keeping your elbows out to the sides.
- Lower the dumbbells back down to your thighs as you squat back down.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary
Glutes
Primary
Hamstrings
Primary
Calves
Primary