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Dumbbells Squat To Shoulder Press

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Exercise Profile

Primary muscles:

Quads, Shoulders

Secondary muscles:

Biceps, Triceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Squat To Shoulder Press Overview

The dumbbell squat to shoulder press is a compound exercise that targets the quads and shoulders.

By holding dumbbells at shoulder height, the quads are engaged as you squat down.

As you stand back up, the shoulders are activated to press the dumbbells overhead.

This workout primarily focuses on the quads and shoulders, while also engaging other muscles for stability.

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Dumbbells Squat To Shoulder Press Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
  2. Lower your body by bending your knees and pushing your hips back, as if you are sitting down into a chair. Keep your chest up and your back straight.
  3. Continue lowering until your thighs are parallel to the ground, or as close as you can comfortably go.
  4. Pause briefly, then push through your heels to stand back up, straightening your legs and returning to the starting position.
  5. As you stand up, simultaneously press the dumbbells overhead by extending your arms straight up. Keep your core engaged and your back straight.
  6. Pause briefly at the top, then lower the dumbbells back down to shoulder height as you simultaneously lower your body into the squat position.
  7. Repeat the squat and shoulder press movement for the desired number of repetitions.

Dumbbells Squat To Shoulder Press Tips

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward. This exercise engages multiple muscle groups, including your quads and shoulders, so get ready to feel the burn!
  2. As you begin to lower your body into a squat, make sure to keep your chest up, back straight, and core engaged. This will help you maintain proper form and prevent any unnecessary strain on your lower back.
  3. As you push through your heels to rise back up from the squat position, simultaneously press the dumbbells overhead, extending your arms fully. This engages your shoulder muscles and gives you a great upper body workout.
  4. Remember to exhale as you press the dumbbells overhead and inhale as you lower them back down to shoulder height. This controlled breathing technique helps you maintain focus and stability throughout the exercise.
  5. If you’re finding it challenging to engage your quads and shoulders, try adjusting the weight of the dumbbells. It’s better to start with lighter weights and focus on proper form rather than using heavy weights and compromising your technique. Gradually increase the weight as you become more comfortable and confident with the exercise.

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