How to do contralateral dumbbell pickups:
- Place two dumbbells on the floor – just in front of you, roughly shoulder-width apart.
- Stand with feet slightly wider than the dumbbells.
- Bend forwards, back straight, knees slightly bent.
- Reach your right hand down across the body to pick up the left dumbbell.
- Pull it up and back across your body, towards your right shoulder.
- As you do so, reach your left hand down to pick up the other dumbbell.
- As you pull it up towards your shoulder, put the dumbell in your right hand back down on the ground, to your left.
- Then put the dumbbell in your left hand back down on the other side.
- Repeat!
Muscle groups worked
Benefits
Once you get the hang of the rhythm, this is a great full body workout hitting your shoulders, upper back, quads, glutes and biceps.
Improve your form and technique
- Try to keep a steady flow to your movements without pauses.
- Shift your weight slightly towards the side you’re putting down to maintain stability.