Bench Stand Up Arm Swing

Video coming soon...

The bench Stand up arm swing workout primarily engages the Quads.

The bench provides stability and support, without overstating its effect on secondary muscles.

Place a bench behind you and stand facing away from it.
Position your feet shoulder-width apart, toes pointing forward.
Extend your arms straight in front of you, parallel to the ground.
Slowly lower your body by bending your knees and hips, as if sitting back onto the bench.
Pause briefly when your thighs are parallel to the ground.

Position yourself on the bench with your feet shoulder-width apart and flat on the ground.
Keep your back straight and engage your core muscles to maintain stability.
Hold a dumbbell in each hand, letting your arms hang naturally by your sides.
Start the exercise by bending your knees and lowering your body into a squat position.
As you rise back up, swing your arms forward, maintaining a controlled and fluid motion.
Focus on driving through your heels and engaging your quads to power the movement.
Repeat the exercise for the desired number of reps, ensuring proper form throughout.