You might think you need a gym membership to build strength, but in reality, you can get a full-body workout with just dumbbells.
Fitness trainer James Stirling, aka london fitness guywho knows this well. He regularly shares home workouts with his 1.2 million followers that only require a set of weights and some space.
I especially liked the trainer’s recent upper body routine. 6 movements that work all major muscles in your upper body. It only takes 30 minutes, so you can do it during your lunch break.
How to train 6 movements
The 30-minute workout includes the following six movements:
- chest press
- Renegade Law
- arnold press
- tricep dip
- front raise
- hammer curl
Sterling suggests completing 10 reps of each exercise for a total of three sets. It also states that you should rest for 1 to 2 minutes between each exercise.
We chatted with a few trainers about their routines for some extra tips. The first proposal I received was 432 Fitnessmaking sure to get enough rest time between sets.
“The purpose of breaks is to ensure that you complete the required number of reps. [repetitions] “If you can’t complete a set, or if you have to lift the weight or break your form to complete it, you need to rest more,” Grimley says.
If you’re struggling with form, Grimley suggests looking at yourself in the mirror. “You can also record yourself. Everyone has a video in their pocket.”
She also recommends placing your back against a wall when performing front raises, hammer curls, and Arnold presses to recruit the appropriate muscles and avoid relying on lower body momentum.
What weights should I use as a beginner?
Sarah Campus, Trainer, Nutrition Coach, Founder LDN Moms Fitnessstates that different people will need different weights.
“The optimal weight to use depends on a person’s current strength level, the exercises they are performing, and the program they are participating in,” she says.
“Choose a light weight and do a few reps to see how you feel. If it’s too easy, feel free to increase the weight. If you struggle with form when doing 8 to 10 reps, try lowering the weight. As your confidence and strength improve, you may gain weight.
This is a process known as progressive overload and is essential for building muscle strength and improving fitness.
buy adjustable dumbbells
Need new weights for this routine? All options below are based on our guide to the best adjustable dumbbells.
