Dumbbell Get-Up
Dumbbell Get-Up trains 8 of the 18 muscle groups Full Coverage tracks: Abs 70%, Obliques 65%, Side delts 55%, Front delts 50%, Quads 40%, Triceps 40%, Glutes 35%, Forearms 25%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
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%
How it compares
Compared with the Turkish Get-Up, it loads Mid-back / traps 30 points lower, Lats 20 points lower, Front delts 15 points lower. Compared with the Kettlebell Russian Twist, it loads Side delts 55 points higher, Front delts 50 points higher, Quads 40 points higher.
Other ways to train this
Other exercises for the Abs
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage