You’ll want to schedule this upper-body dumbbell workout—which strengthens your arms, back, and shoulders—on repeat.
The basics work—and this routine is proof. If you want to build real upper-body strength, a reliable dumbbell workout is a must. Bodyweight workouts can take you far, but adding resistance with extra weight is what helps strengthen your arms, back, and chest—and stay that way.
Fixed and adjustable dumbbells are a great choice for external load because they’re typically easier to find and less expensive than other types of free weights, like kettlebells and barbells. Adjustable weight options also give you the flexibility to change the amount of weight when you want, and progress without needing to buy new dumbbells. They're easy to master, even if you’re new to strength training, making them a solid choice for beginner strength exercises. So, once you’ve committed to dumbbells, what’s the best way to strengthen your upper body? You’ll want a routine filled with compound moves that hit all the major muscles, including your lower and upper chest; upper, mid, and lower back, and the front, middle, and rear of your shoulders, certified personal trainer Francine Delgado-Lugo, CPT, movement and strength coach and cofounder of Form Fitness Brooklyn, tells SELF. For a really comprehensive workout, you’ll also want to include isolation exercises too. These give attention to some of the smaller muscles, like your biceps, triceps, and forearms, she says. In this upper-body dumbbell workout created by Delgado-Lugo, you’ll target all of these areas. And you’ll focus primarily on two basic movement patterns to get it done: pushing and pulling. With pushing exercises, you’ll work the front of your body, including your chest, shoulders and triceps. These are the main muscles that help with that pushing motion. Pulling exercises target your lats, lower traps, rhomboids, and biceps. No major muscle group in the upper body will be left untouched with this routine. The key to making this a balanced and effective workout is to use a moderately heavy dumbbell that feels challenging for the number of suggested reps, says Delgado-Lugo. “You’ll know you’ve gone heavy enough if you start to feel fatigued two to three reps before you complete your set,” she says. “If you can complete a full set comfortably or with minimal challenge, scale up.” By really challenging yourself, this makes for “a useful workout for anyone who is looking to build strength or add muscle,” Delgado-Lugo adds. Another bonus: The upper-body exercises Delgado-Lugo chose are simple to execute—no moves with a lot of steps or confusing choreography here—and serve as the foundation for others you may want to try down the line too. For instance, once you’ve got the dumbbell chest press down, you can think about a barbell bench press. After mastering a bent-over row, you can try a chest-supported variation. Of course, you don’t have to progress from these dumbbell exercises . One of the great things about this dumbbell workout is that you can keep doing it over and over again on upper-body days—simply add heavier weights as you go to continue seeing those gains. Ready to get started? Do a quick upper-body warm-up to get your chest, shoulders, back, and arms loose, grab your dumbbells, and get ready to build some upper-body strength! The Workout What you need: Two sets of dumbbells—one heavier and one lighter—that feel medium-to-hard for your moves . You’ll use the heavier set for the exercises that target your bigger muscle groups–like the chest press, row, and press—and the lighter weights for moves that hit your smaller muscle groups—the skull crusher, biceps curl, lateral raise, and bent-over fly.) Exercises Chest Press Skull Crusher Bent-Over Row Arnold Press Bent-Over Fly Alternating Biceps Curl Lateral to Front Raise Directions Do 8-12 reps of each exercise. Try to move from one exercise to the next without resting. Take breaks if you feel like you can’t catch your breath or your form is slipping. After you’ve completed all seven exercises, rest for one to two minutes, then repeat the circuit. Complete three or four rounds total. Reverse fly with dumbbells
Everyday Athletes Upper Body Workouts Dumbbell Workouts Upper Body Dumbbell Workout Strength Training
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