Pli Squat with Concentration Curl

A. Stand with your feet slightly wider than hip distance apart. Turn your toes out and your heels in. Grasp a dumbbell in each hand, holding your hands at your hips.

B. Bring your body weight back onto your heels as you bend your knees and squat down while pushing your butt out.

C. Hold the pliƩ squat as you extend your arms laterally from your shoulders. Keeping your upper arms parallel to the floor at all times, curl your hands in toward your shoulders. Complete 20 to 30 biceps curls as you simultaneously squat.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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