Dumbbell Forward-Backward March

Setup

1. Stand with feet hip-width apart.

2. Hold a dumbbell in one hand at shoulder height, elbow bent, palm facing inward.

3. Hold the other dumbbell in the opposite hand at shoulder height, or keep it rested depending on the variation; here, one arm exerts a sustained overhead hold while the other arm presses intermittently.

Execution

1. Press the dumbbell in one hand straight overhead until your arm is fully extended.

2. Simultaneously, lift the opposite knee toward your chest in a marching motion.

3. Lower the dumbbell back to shoulder level while simultaneously lowering your foot back to the floor.

4. Perform the movement in a controlled rhythm, alternating the pressing arm and the marching leg as specified.

Tips

• Maintain a strictly upright posture; engage your core to prevent arching your lower back.

• Keep your hips square throughout the movement.