Enhancing Skills

Dragon Walk

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell dragon walk is a full-body exercise that primarily targets the core, shoulders, and arms. It involves walking in a plank position while holding onto dumbbells and performing a rowing motion with each arm.

Stretch to do prior to exercise:

  • Cat-Cow stretch
  • Shoulder rolls
  • Wrist stretch

Warm-up to do prior to exercise:

  • Jog in place for 5-10 minutes
  • High knees
  • Jumping jacks

How to select the proper weight: Choose a weight that you can comfortably hold and perform a rowing motion with for at least 8-10 reps.

Proper form:

  1. Start in a plank position with your hands holding onto the dumbbells directly beneath your shoulders.
  2. Keeping your hips level, lift the dumbbell in your right hand up towards your chest, while keeping your elbow close to your body.
  3. Slowly lower the dumbbell back down and repeat on the left side.
  4. Walk your feet forward towards your hands while maintaining the plank position.
  5. Repeat the rowing motion with each arm as you continue to walk forward.

How to reduce the difficulty:

  • Perform the exercise without dumbbells
  • Perform the exercise without walking forward

How to increase the difficulty:

  • Increase the weight of the dumbbells
  • Perform the exercise for a longer duration
  • Increase the pace of the exercise

Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 18-20 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Chest

Muscle Group(s):

Abdominals, Biceps, Gluteus, Hamstring, Quadriceps, Shoulders, Triceps

Muscles used:

Primary:

Deltoids, Biceps Brachii, Rectus Abdominis, Quadriceps

Secondary:

Triceps Brachii, Gluteus Maximus

Tertiary:

Calves

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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