If you regularly train at the gym, you know that many people target their upper body with classic movements like the bench press. However, as this 5-move dumbbell workout shows, it’s not the only way to strengthen your arms, chest, shoulders, and back.
All you need to get started is a set of fixed weight dumbbells or adjustable dumbbells. Adjustable weights are more expensive initially, but they allow you to increase the resistance as you get stronger and are easier to store than buying a new set of standard weights.
If you’re new to strength training or haven’t tried these exercises before, don’t worry.I asked a personal trainer olly thompson Design short routines and guide each movement with helpful tips to improve your form.
Ollie Thompson is a London-based personal trainer with over 10,000 hours of coaching experience. His sessions provide clients with fitness and well-being strategies to take control of their health, grow with high energy, prevent burnout, and develop strong, sturdy, pain-free bodies that are built to last. To do.
How to train your upper body with these 5 movements
Thompson says, “We’ve put together a routine that targets all the major muscle groups in your upper body, including your chest, back, shoulders, arms, and core. All exercises can be performed with just two dumbbells.”
You’re free to train in the way that works best for your body, but Thompson has some suggestions. “Perform each exercise one at a time.” [and complete the target reps and set] Alternatively, it can be performed in circuit form. ” This is useful if you are short on time or want to use a lighter set of weights.
“For circuits, we recommend doing 15 reps of each exercise (15 reps on each side for one-arm rows) and keeping rest periods short, such as 15-30 seconds. For a total of 4-5 rounds in a 90-rep workout, We run them, with a second break in between each one,” Thompson explains.
Alternatively, if you have time for a longer session, do 3-4 sets of each exercise before moving on to the next movement. According to Thompson, “Concentrate on performing each set well, and challenge yourself with a weight that will get you closer to muscle injury with each set.”
5 movement upper body training exercises
No matter which method you choose to structure your workout, the most important thing is to perform each exercise with proper form. This allows you to use the correct muscles and avoids accidentally injuring yourself, which is a particular concern when handling weights.
1. Dumbbell floor press
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According to Thompson, “You want to choose a weight that you can confidently hit with 10 reps. If you get closer to 14 or 15, it’s going to be quite a challenge.”
- Sit on the ground with your legs extended and lift the dumbbells onto your knees. Slowly rotate back and maintain a firm grip.
- Lie flat on the ground and press your chest toward the ceiling while arching your lower back slightly. Tuck your shoulder blades together and engage the muscles in your upper back to improve shoulder stability.
- Keeping your elbows at 45 degrees from your torso, press both dumbbells toward the ceiling.
- Go back the same way and control your descent by tapping your elbows on the ground and then pushing up towards the ceiling. That’s one repetition.
- Aim to complete 3-4 sets of 12-15 reps.
2. Single arm 3 point dumbbell row
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This compound exercise works the muscles throughout your upper body and strengthens your core. Thompson points out that to get the technique right, you should aim to stop rotating your torso and tilting your aid.
- Take a few steps back from a raised surface, such as a bench, and stand tall holding one dumbbell.
- Place the dumbbells next to the bench and move to a standing position on the tabletop with one hand on the bench. Grasp the dumbbell with your free hand and pull it slightly back toward the top of your hip bones.
- Control your descent along the same trajectory, allowing the dumbbells to move toward the floor.
- When your arms are straight at the lowest position, you can maintain slight tension in your shoulders, upper back, and core to resist rotation in your upper back.
- Perform this exercise equally on both sides. Repeat for 3-4 sets of 10-12 reps on the right side, then repeat on the left side.
3. Kneel and do bicep curls and presses.
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“This can be done standing or sitting, but I personally prefer a high knee position because this position only prevents swinging and arching your back. “This is because you can put more stress on your core without having to worry about it,” explains Thompson.
- With your arms straight down by your sides, thumbs on the outsides of your thighs, and knees high, curl the dumbbells with your biceps to shoulder height.
- Then, in a fluid motion, push both dumbbells up over your head, squeezing your biceps muscles and ending near your ears.
- Along the same trajectory, lower the dumbbells to your shoulders, then to your sides. That’s one repetition.
- Aim to complete 3 sets of 10-12 reps.
4. Skull Crusher
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“This exercise isn’t as scary as the name suggests; it’s one of the best exercises to work the triceps on the back of your arms,” says Thompson. The wider it is, the more the triceps are involved, so it’s important to maintain control of the weight, he says.
- Lie on your back and hold dumbbells with your arms facing the ceiling, wrists in a neutral position and palms facing each other.
- From here, controllably bend your elbows and lower the dumbbells to just outside your ears. Stop just before the weight hits the ground, or tap the floor.
- Extend your arms at your elbows and return to a straight arm position toward the ceiling. That’s one repetition.
- Aim for 3 sets of 12 to 15 reps.
5. Dumbbell Dead Bug
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The purpose of this exercise is to work multiple muscles at the same time. Thompson explains: “The most important element of this movement, which really loads your core muscles, is maintaining contact between your hips and the ground.”
- Lie on your back, grab one dumbbell, and extend your arms straight toward the ceiling.
- Raise the dumbbells as high as possible so that the tops of your head and shoulders are slightly off the ground.
- Bend your legs (knees stacked over your hips), press your hips firmly into the ground, and push your tailbone up off the ground. Think of pushing your knees toward the ceiling. Make sure that only your middle back and hips touch the ground.
- Then, slowly extend each leg one at a time, returning to the original bent leg position between each repetition.
- Aim to perform this exercise 30 times in total, or 3 to 4 times for 30 seconds.
This is an effective routine for strengthening your back, chest, arms, and shoulders, and as you get stronger you can lift heavier weights (along with progressive overload training) and increase the number of reps and sets for each movement. You can increase the strength by increasing the
The Thompson Circuit is also a great way to train and strengthen your core, which is part of the midsection muscles that connect your upper and lower body. If you’re specifically looking to strengthen your core, this beginner ab workout is a great place to start.
