Dumbbell Get-Up
How to do it
- Lie on your back with a dumbbell pressed straight up in one hand, same-side knee bent, foot flat.
- Roll onto your free forearm, then up onto that hand, keeping your eyes on the weight.
- Lift your hips, sweep your straight leg under you into half-kneeling.
- Stand up, then reverse the sequence step by step.
- A dumbbell is less forgiving than a bell on the wrist - keep it stacked directly over your shoulder.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Abs 70%
- Obliques 65%
- Side delts 55%
- Front delts 50%
- Quads 40%
- Triceps 40%
- Glutes 35%
- Forearms 25%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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