Exos | Formerly Core Performance

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Core Knowledge


Curl to Overhead Press - Half Kneeling Alternating


  • Hold a pair of dumbbells with your palms facing your shoulders while in a half-kneeling position (one knee on a soft pad or mat and your opposite foot flat on the floor).
  • Lower one weight down as you simultaneously press the other weight overhead.
  • Return to the starting position by curling one weight up and lowering the other.  
  • Reverse the pattern by lowering the weight you had pressed up and pressing the weight you had lowered.
  • Return to the starting position.
  • Continue alternating to complete the set.

Coaching Tip

  • Keep your torso and rear glute engaged to help avoid arching your back.

Feel It

  • Working your biceps, shoulders, hips, and torso.

Tags: Stability, Shoulder, Arms, Dumbbells, Strength, Biceps