Squat front raise with single arm


Exercise Benefits:

  • Perform this exercise at home or in the gym.
  • This compound exercise works a number of muscles, including the shoulders, back, and legs.
  • It helps to build strength and power.
  • Because of the explosive and vigorous nature of the exercise, it also helps build aerobic fitness and burn calories in an efficient manner.

How to Do the Exercise:

  • Hold a dumbbell in one hand, and allow your arm to hang at your side. Stand with your feet shoulder width apart, knees slightly bent, feet facing front.
  • Dip you knees slightly and place the dumbbell just in front of your knees with your arm fully extended. Make sure that your chest is lifted, head is up, and your back is straight.
  • Descend into a half squat, then explosively snap your hips forward and extend your body upright. Simultaneously, use the momentum to assist in swinging your arm up and overhead. Your arm should only be fully extended at the top of the movement, with the dumbbell directly over your shoulder. Your legs should be straight, with your feet still shoulder-width apart.
  • Keeping your arm straight, allow the dumbbell to drop back down. Simultaneously dip your knees to “catch” the weight as it returns to just in front of your knees.
  • Repeat for the required number of repetitions.
  • If your back begins to round or arch, pause and readjust before continuing.


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