Dumbbell squat curl press on single leg using one arm



  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. The dumbbell is positioned in the opposite hand as the stance leg.
  2. Begin the one leg squat with triple flexion in the stance leg (at hips, knee and ankle), remember to keep the shoulder blades down and together and the HIPS LEVEL.
  3. Once standing, maintain proper alignment, perform a one arm bicep curl to the shoulder and perform a one arm shoulder press.
  4. Slowly reverse the arm action and return arms to the side of your body.


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