- Primary muscles
- Secondary muscles
- Exercise description
- Male exercise for the city.
Seated Dumbbell Pause Box Jump
Grab a pair of dumbbells in each hand by your sides, stand up straight with feet slightly wider than shoulder width.
Drop into a squat until you sit on the bench.
Sit only for 1-2 sec and then explode through hips, knees and ankles to jump for maximum height.
Land softly with bent knees. Repeat the exercise according to the training plan.