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Exercise overview
Training details
ChestShouldersCoreGlutes
Equipment
Dumbbell
Sets × reps
3 × 12
Rest
1 min
How to perform it
Step-by-step instructions
- 01Hold two light dumbbells and walk forward on the ball until the upper back is supported and the hips form a level bridge.
- 02Hold both dumbbells above the chest with soft elbows, then lift and extend one leg while keeping the pelvis level.
- 03Open both arms in a controlled fly arc without letting the ball or hips rotate.
- 04Bring the dumbbells back together over the chest with the elbow angles fixed.
- 05Complete the prescribed repetitions, then repeat with the other leg lifted.
Use this exercise in a plan