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exercises

Dumbbell Push Jerk

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How to: Dumbbell Push Jerk

Primary Muscles Used:Shoulders, Arms, Anterior Deltoid, Lateral Deltoid, Triceps

Exercise Families:Vertical Push

Equipment:Dumbbell(s)

Trainer:Chontel Duncan

  1. Begin standing holding a dumbbell in each hand at shoulder height, with an overhand grip (palms facing away from your body). This is your starting position.
  2. Inhale and brace your core. Exhale, looking straight ahead, bend at both the hips and knees into a very shallow squat. Press through your heels extending your hips and knees while using the muscles in both your shoulders and arms to extend your elbows pressing the dumbbells above your head. Your feet position will move slightly outwards as your arms are fully extended above your head with your arms in line with your ears. This catching position should be with bent knees, then stand to finish the movement.
  3. Inhale as you bend your elbows to lower the dumbbells back to the starting position. You should feel the tension in your shoulders and triceps. Repeat for the specified number of repetitions or time.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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