Strength

Dumbbell Turkish Get Up

The Dumbbell Turkish Get-Up is a comprehensive exercise focusing on strength, stability, and flexibility. It works your core, shoulders, and hips for improved coordination, balance, and aids in injury prevention and rehab.
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Dumbbell Turkish Get Up instructions
Step-by-step instructions
1
Lie on your back on the floor and hold a dumbbell in your right hand, raise your arm so that the dumbbell is above your chest.
2
Bend your right knee while keeping your left leg straight on the floor.
3
Push off the floor with your left hand and roll onto your left side, keeping the dumbbell above your chest.
4
Shift your weight onto your left hand and left knee, then stand up by pushing off with your right foot, while still keeping the dumbbell raised.
5
Reverse the movements in a controlled manner to return to the starting position, and repeat for the programmed number of reps.
Lie on your back on the floor and hold a dumbbell in your right hand, raise your arm so that the dumbbell is above your chest.
Bend your right knee while keeping your left leg straight on the floor.
Push off the floor with your left hand and roll onto your left side, keeping the dumbbell above your chest.
Shift your weight onto your left hand and left knee, then stand up by pushing off with your right foot, while still keeping the dumbbell raised.
Reverse the movements in a controlled manner to return to the starting position, and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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