Media sentadilla y press de hombros con mancuernas


Stand straight, spread your feet at shoulder width apart and put your toes slightly out. Select the appropriate weight of the dumbbells. Grab the dumbbells at the sides of your shoulders as you keep the elbows bent and in line with your torso. Your hands should be slightly wider than shoulder-width apart. Contract your pelvic floor and core while keeping your chest up.


Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale. Extend your arms to push the dumbbells straight up until your elbows are extended but not locked out. Slowly lower the weight until your hands are just above your shoulders. Keep constant tension in the shoulders.

TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward.

Muscles worked