Single-Dumbbell Devil Press

Single-Dumbbell Devil Press — the MultiAdam movement guide for clean, controlled execution.

How to Perform

1. Place one dumbbell on the floor in front of you.
2. Move under control to a plank and perform the programmed push-up if required.
3. Bring the feet forward and use the hips to move the dumbbell from the floor.
4. Finish overhead and switch arms as programmed.

Coaching Tips

• Brace the trunk in plank.
• Use the legs and hips to create power.
• Keep the dumbbell close to the body.

Common Mistakes

• Sagging in plank.
• Pulling only with the arm.
• Dropping the dumbbell without control.