Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.
Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you.
Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. Squat as low as you can without your knees bending more than 90 degrees.
As you stand back up from the squat, keep the dumbbells about an inch apart and bend your arms so that the dumbbells come up to an inch below your chin. Your elbows should be pointed directly to the side. Move your body down into a squat and extend your elbows at the same rate.
One Arm Curls with Dumbbells
Two Arm Curls with Dumbbells
Curl and Delts with Dumbbells
Front Shoulder Raise with Dumbbells
Lunge Curls with Dumbbells
Lunges with Dumbbells
Reverse Fly with Dumbbells
Shoulder Circles with Dumbbells
Shoulder Press with Dumbbells
Side Shoulder Raise with Dumbbells
Squat Curls with Dumbbells
Squat Shoulder Press with Dumbbells
Squats with Dumbbells
Triceps Kickbacks with a Dumbbell
Vertical Shoulder Raise with Dumbbells
1. Practice this exercise to properly coordinate the squat action with the upright row action.
2. Keep your dumbbells one inch apart from each other at all times.