Dumbbell squat curl press



  1. Draw the belly button in towards the spine and perform pelvis floor contractions by tightening those muscles commonly used to stop the flow of urine.
  2. Begin with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
  3. Hold the dumbbell by your side with the palm facing your thighs.


How to Do:

  1. Take a deep diaphragmatic breath.
  2. Begin the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
  3. Squat down ONLY as deep as you can control with good form. If you can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then go for it!
  4. As you squat back up to a standing position, breathe out.
  5. Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
  6. Slowly reverse the arm action and return arms to the side of your body.
  7. This completes one repetition.


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