Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings.

Starting Position: Stand with your feet shoulder width apart. Hold the dumbbells side to side in the front of your waist with your palms facing you.

Action: Move your body down into a squat while keeping the dumbbells in front of you with your arms fully extended. Squat as low as you can without your knees bending more than 90-degrees.

As you stand back up from the squat, keep the dumbbells about an inch apart and bend your arms so that the dumbbells come up to an inch below your chin. Your elbows should be pointed directly to the side. Move your body down into a squat and extend your elbows at the same rate.

 

Tips:

1.     Practice this exercise to properly coordinate the squat action with the upright row action.

2.     Keep your dumbbells one inch apart from each other at all times.