Exos | Formerly Core Performance

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Core Knowledge


Curl to Overhead Press - Scissor Stance Alternating Dumbbell

Starting Position

  • Stand holding a pair of dumbbells in front of your shoulders with an underhand grip.
  • Set up in a split stance, with one foot in front of the other and your knees slightly bent.


  • Lower one weight down as you simultaneously press the other weight overhead.
  • Then return to the starting position by curling one weight up and lowering the other.
  • Pause, then reverse the pattern so by lowering the weight you had pressed up and pressing the weight you had lowered.
  • Continue alternating back and forth for the prescribed number of repetitions.

Coaching Keys

  • Contract your abs and back glute throughout the move.

You Should Feel It

  • Working your arms and shoulders.

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