Dumbbell Glute Bridge Skull-Crusher

1. Start by lying flat on your back on a mat or the floor with your knees bent and feet flat on the ground, hip-width apart. Hold a dumbbell in each hand directly above your shoulders with your arms fully extended.

2. Engage your core and push through your heels to lift your hips off the ground until your knees, hips, and shoulders form a straight line. This is the starting position for the exercise.

3. Holding the glute bridge, begin the skull crusher by bending at the elbows and slowly lowering the dumbbells towards your temples. Keep your upper arms stationary, and only move your forearms.

4. Once the dumbbells are close to your head, pause and reverse the motion by extending your arms back to the starting position. Ensure that your hips remain lifted and your glutes are engaged throughout the skull crusher movement.

5. Continue the exercise for the desired number of repetitions, keeping the glute bridge intact.

6. Once you've completed your set, carefully lower your hips back to the floor and return the dumbbells to a safe resting position.

Be sure to perform the exercise with controlled movements to maximize muscle engagement and minimize the risk of injury. Adjust the weight of the dumbbells so that you can perform the exercise with proper form throughout the set.

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