Strength

Half Kneeling Dumbbell Lumberjack

The Half Kneeling Dumbbell Lumberjack exercise enhances core, shoulder, and arm strength while improving stability and endurance. It involves a "lumberjack" chopping motion, pressing and pulling a dumbbell diagonally over your shoulder.
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Half Kneeling Dumbbell Lumberjack instructions
Step-by-step instructions
1
Start by kneeling on a mat or soft surface with one foot flat on the ground in front of you and your knee bent at a 90 degree angle.
2
Hold a dumbbell in both hands at your chest level.
3
Lean forward slightly and twist your torso, pushing the dumbbell out diagonally across your body, extending your arms fully as you keep a strong core.
4
Bring the dumbbell back down to your chest along the same path and repeat for the programmed number of reps.
5
Switch to the other knee and repeat the process.
Start by kneeling on a mat or soft surface with one foot flat on the ground in front of you and your knee bent at a 90 degree angle.
Hold a dumbbell in both hands at your chest level.
Lean forward slightly and twist your torso, pushing the dumbbell out diagonally across your body, extending your arms fully as you keep a strong core.
Bring the dumbbell back down to your chest along the same path and repeat for the programmed number of reps.
Switch to the other knee and repeat the process.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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