Exercises

Dumbbell Turkish Get-Ups

What It Is

A step-by-step rise from lying to standing with a weight overhead, training balance and steady shoulders for real-life getting up.

How to Do It

Lie on the floor with the dumbbell pressed up in one hand, same-side knee bent. Roll onto your free elbow, then hand. Lift your hips, sweep your other leg under to kneel, and stand. Reverse to lie back down. Do all reps on one side, then switch. One rep is the whole sequence.

Tips

Keep your eyes on the dumbbell until you stand. Grip it firmly with your wrist straight, not bent back.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Front Shoulders

Equipment

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