The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Half-Kneeling Dumbbell Curl-Pullover Combo, an superset that builds bigger and stronger arms.

Who’s Doing It

• Andre Ethier, Los Angeles Dodgers RF

Muscular Benefits

• Increases biceps and triceps strength and size

Sports Performance Benefits

Building arm strength is critical if you want to add power to your swing or velocity to your pitch. This combo has the added benefits of challenging the core in the half-kneeling position and increasing lat strength and shoulder mobility during the pullover. Although we don’t recommend making arm exercises the focus of your training, this is a great superset to perform toward the end of your workout for a quick arm blast.

Half-Kneeling Dumbbell Curl-Pullover Combo How To

Perform in superset fashion with no rest between exercises

 Half-Kneeling Dumbbell Curl

• Assume half-kneeling position holding dumbbells at sides with palms facing in and pad under down knee
• Bend elbows and rotate palms inward to curl dumbbells to shoulders
• Slowly lower dumbbells to return to starting position
• Repeat for specified reps

Dumbbell Pullover

• Lie on bench holding dumbbells with palms facing together and arms extended straight over chest and shoulders
• Bend arms at 90-degree angle without allowing elbows to move outward
• Maintaining 90-degree bend in elbows, lower weights toward floor reaching as far back as possible without discomfort
• Explode up to start position in one fluid motion
• Repeat for specified reps

Sets/Reps: 3×6-8 each exercise

Coaching Points

• Keep core tight
• Do not use momentum to perform Curl
• For DB Pullover, keep hips on bench and core engaged.

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