Dumbbell Side Lunge With Bicep Curl to Shoulder Press

STRENGTH

How to Do

How to Do Dumbbell Side Lunge With Bicep Curl to Shoulder Press

Each dumbbell side lunge with bicep curl to shoulder press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this dumbbell side lunge with bicep curl to shoulder press.

Beginning

Beginning Side Lunge With Bicep Curl to 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 belly button in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.

3. Start with the dumbbells at shoulder height, palms facing forward.

Movement

Side Lunge With Bicep Curl to Press Movement

1. While maintaining total body alignment, step sideways descending slowly by bending the lunge at the hips, knees, and ankles, and keeping the other leg straight in extension.

2. Keep most of your weight in the lunge leg and AVOID letting your back arch as you descend into the lunge.

3. n the deepest part of the lunge, perform a shoulder press and lower the weight slowly.

4. Use your hip and thigh muscles to push yourself up and back to the starting position.

Benefits

Side Lunge With Bicep Curl to Press Benefits

The quads and glutes are the main muscles worked by the side lunge, as are the quads and glutes in the standard and reverse lunge, but the extra emphasis on the inner and outer thighs means it's an exercise you should have in your repertoire even if you don't intend to play sports because it will contribute to functional fitness.

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