Dumbbell Kneeling Down Up Raise Twist

1. Starting Position:

   • Begin in a kneeling position on the floor.

   • Place your right knee on the ground and position your left foot flat on the floor in front of you, creating a 90-degree angle with your left knee.

2. Holding the Dumbbells:

   • Hold a dumbbell in each hand.

   • Bring the dumbbells close to your chest, elbows bent and pointing down. This is your starting position.

3. Twist Down:

   • While maintaining the position of your legs, engage your core and slowly twist your torso to the right, lowering the dumbbells toward the floor outside of your right knee.

   • Keep your back straight and avoid rounding your shoulders.

4. Upward Movement:

   • Reverse the motion by twisting your torso back to the center, bringing the dumbbells back to your chest.

5. Raise:

   • From the center position, extend your arms straight up overhead while maintaining your kneeling stance.

   • Ensure your core stays tight, and avoid arching your back.

6. Return to Start:

   • Lower the dumbbells back to the starting position at chest height.

   • Repeat the twisting movement to the left side, mirroring the steps for the right.

7. Repetitions:

   • Perform 8-12 repetitions on each side for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Maintain a slow and controlled motion throughout the exercise.

• Focus on keeping your core engaged to enhance stability and control.

• If you find holding both dumbbells too challenging, start with one dumbbell or without weights.