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How to Perform Side-Lying Banded External Rotations w/ Abduction

ByMike Collins

Ladies and gentlemen, allow me to introduce you to the single-arm dumbbell step-ups, a poised pose that’ll have you feeling like a symphony of flexion and extension. This exercise is like a performance of the acrobatic troupe: it takes strength, balance, and coordination that will make your muscles sing like a choir. Picture this: you, a single dumbbell, and a step-up box as your only props in this one-act play, presenting a symphony of sweat and lifted heart rates. So, hold onto your kettlebells because the single-arm dumbbell step-ups are about to take center stage.

Instructions:

  1. In the spirit of a true masculine superhero, lock your elbow at 90 degrees and elevate it into a heroic pose! As you rotate your upper arm, imagine you are drawing a giant shield from out of thin air to protect your city from evil forces.
  2. As you complete this remarkable feat, make sure that the movement comes from the upper arm – don’t let your shoulder blade deteriorate by allowing your ribs to flare at the finish! You must have strength and courage to emulate a hero worthy of such an epic deed.
  3. Then, in an equally heroic fashion, step down slowly and with control to the starting position – never rest your foot at the top! After all, heroes don’t take breathers on their quest to save the day. Make sure you have a valiant spirit throughout this special task.

Gather round, fitness disciples, because we‘re about to dive deeper into the variations and progressions of the single–arm dumbbell step–ups. Like a painter with a myriad of colors, the possibilities are endless with this exercise. You can add height, switch to alternating arms, swap out the dumbbell for a medicine ball, and incorporate a twist to challenge your core. This exercise is like a choose–your–own–adventure book, with each variation adding different branches to your fitness game. And just as any well–crafted story, the single–arm DB step–ups have a progression. As you become stronger and more confident, the box can get taller, the weights can become more difficult, or you can add a jump. But, my young apprentices, do not overlook the importance of rest and recovery because even superheroes need time to rejuvenate. And let‘s not forget injury prevention because nothing can put a damper upon your fitness journey like sitting on the sofa with an injury. So, grab your capes and let‘s explore the vast world of step–ups.