Dumbbell Russian-Twist to Single-Arm Press

Dumbbell Russian Twist to Single Arm Press

Starting Position:
1. Sit on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell with both hands in front of you, arms fully extended. Your back should be straight and your core engaged.
3. Lean back slightly, keeping your back straight and avoiding rounding your shoulders.

Movement Instructions:
1. Twist: Slowly rotate your torso to one side, bringing the dumbbell beside your hip. Keep your legs stable and your feet flat on the ground.
2. Press: As you return to the center, press the dumbbell overhead with one arm, fully extending it while keeping your other hand near your chest for stability.
3. Return: Lower the dumbbell back to the starting position in front of you and then twist to the opposite side, repeating the press with the other arm.
4. Ensure your movements are controlled, and maintain a strong core throughout each twist and press.

Repetitions:
- Aim for 10-15 repetitions on each side, performing sets as you feel comfortable.

Tips:
- Keep your movements slow and controlled to focus on form rather than speed.
- If you're new to this exercise, start with a lighter weight until you feel comfortable with the movement.