Setup
1. Choose your weights: Start with moderate dumbbells you can control with good form.
2. Starting stance: Stand with feet about hip- to shoulder-width apart.
3. Hold the dumbbells: Bring them up to shoulder height, palms facing forward (or slightly turned in), elbows just under your wrists. Core engaged, chest tall.
Execution
1. Dip: Bend your knees slightly and drop your hips a few inches straight down (like a shallow quarter squat). Keep your torso upright.
2. Drive: Push explosively through your legs, extending your hips and knees.
3. Press: Use that upward momentum to drive the dumbbells overhead. Finish with arms straight and biceps by your ears.
4. Lockout: Pause briefly at the top, making sure you’re stable.
5. Lower: Bring the dumbbells back down under control to shoulder height. Reset before the next rep.
Key Tips
• Don’t turn the dip into a full squat it should be quick and shallow.
• Keep your core braced throughout to protect your lower back.
• Use your legs to assist don’t rely on shoulders alone.
• Keep heels planted, don’t let them lift off the floor.
• Breathe in on the dip, exhale as you drive and press overhead.