Dumbbell front lunge with bicep curl to shoulder press



  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the belly, and neutral spine angles.
  2. Tighten the belly by drawing the bellybutton towards the spine and perform pelvic floor contractions by tightening those same muscles commonly used to stop the flow of urine.
  3. Start with dumbbells at the side of the body.

How to Do:

  1. While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles. Keep most of your weight in the forward leg and AVOID letting your back knee touch the ground.
  2. Use your hip and thigh muscles to push yourself up to the starting position.
  3. Hold this position and perform a bicep curl into a shoulder press.
  4. Lower the weights slowly and repeat movement.



Progressions: Stable to unstable, shoes to no shoes; to unstable surface (i.e. core board, airex pad etc.).
Inertia progression: dumbbell, to cables, to tubing.


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