Dumbbell curl stork (single leg balance)

STRENGTH

Exercise Benefits:

  • You can perform this exercise in the gym or at home.
  • This exercise will challenge your balance and stability as you try to perform the exercise while standing in a very unstable position. Your core and leg muscles will be working very actively to keep you steady.
  • You’ll also be working your bicep muscles in the front of your upper arms.



How to Do the Exercise:

  1. This is a difficult exercise to perform with good form so start light. Hold two light dumbells at your side, and stand on one leg. Extend the free leg behind you, and slightly bend the knee. Make sure that your core muscles are activated to help protect your spine and maintain stability.
  2. Bend forward at the hips while fully extending your free leg behind you. Your toes can be pointed. Your torso and free leg should be parallel to the ground and your major joints (head, knees, hips and shoulders) should be aligned. Your supporting leg can be slightly bent for better stability.
  3. Hold this position, and allow the dumbells hang down straight down from your fully extended arms. Your arms will be perpendicular to the ground. Your palms should be facing forward.
  4. Activate your abdominal muscles to support and protect your spine. Tighten your core and leg muscles to help you maintain the “stork” position. Pull your shoulder blades back and down and curl the dumbells up to your shoulder without moving your upper arms. Lower the dumbells so that your arms are once again extended and perpendicular to the ground. Repeat for the required number of repetitions.
  5. At all times, ensure that your back is not arched or rounded, and that your head is in line with your spine. A good way to ensure proper alignment is to keep your gaze on the ground.

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