This exercise involves lifting a dumbbell from the ground to shoulder height in one fluid motion, using a combination of leg and arm power. It is a full-body exercise that targets the legs, back, shoulders, and arms.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Increases power and explosiveness in the upper body and lower body
- Improves coordination and balance
- Targets multiple muscle groups including the shoulders, back, legs, and core
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
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 hinge forward at the hips, keeping your back straight and your core engaged.
- As you stand up, pull the dumbbells up towards your shoulders, keeping them close to your body.
- As the dumbbells reach your shoulders, rotate your wrists so that your palms face forward.
- Lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.
- 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