Dumbbell Squat, Biceps Curl and Shoulder Press
Set up in a standing position with feet hip width apart and both arms overhead shoulder distance apart as shown. The legs are straight with knees slightly flexed. Begin by bringing the weights down to shoulder height and the elbows to along side the torso. This is the reverse of the shoulder press. Carefully unwind the
biceps curl by lowering the weights to alongside the legs while simultansouly bending the hip and knees to reach a seated or squat position. Reverse the full sequence by contracting the muscles of the lower body and abs to stand up out of the squat. At the same time perform a biceps curl bringing the weights to shoulder height. From this standing position, without leaning back, perform a shoulder press extending the arms and lifting the weights to the overhead starting postion. Pause a few seconds and repeat.
Remember to exhale during exertion and inhale during downward motion. It may require several breaths in each direction.
Good Morning
Stand erect with feet about hip width apart. Contract the abdominal muscles by pulling the belly button toward the spine to aid in supporting the low back. Cross the arms in front of the chest as shown. The legs are straight with a slightly flexed knee. Inhale while bending forward at the hips. Stand up by reversing the movement while exhaling and squeezing the glutes (buttocks) and repeat. More advanced divers may add a barbell on the yolk of the shoulders (not on the neck).
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SHOULDERS
© Gretchen M. Ashton
© Gretchen M. Ashton
© Gretchen M. Ashton