Building a stronger, stronger upper body doesn’t require a warehouse full of weightlifting materials.
In fact, you can train all the muscles in your upper body, including your shoulders, back, chest, and arms, using a bench and some dumbbells.
To get the most out of Dumbbell exercises for the upper bodyHowever, you need to do the right exercises the right way, use the right amount of weight, and do the right number of sets and repetitions.
And if you organize your exercises in a form Dumbbell circuit for the upper bodyYou’ll finish your workouts faster, too.
In this article, you’ll learn all that and more.
equipment for Dumbbell exercise for the entire upper body
To do all the exercises in this Dumbbell exercise for the upper body you will need. . .
if I were Work from home You probably don’t have an entire rack of dumbbells at your disposal.
In this case, the best solution is a combination of adjustable dumbbells, or two or three pairs of dumbbells of different weights. If you’re not sure what weights to use, a good starting place for most people is a pair of 10-pound, 30-pound, and 50-pound dumbbells.
- Flat or adjustable seat.
You can do it Upper body workout at home with weights Using a flat bench, but if you want extra back support while doing overhead push-ups, it’s best to use an adjustable bench.
warm up for Dumbbell exercise for the upper body
comprehensive work Heating Before the first exercise in each exercise, several things will be achieved:
- Helps you troubleshoot your model and fix the proper technique.
- It increases the temperature and blood flow to your muscles, which can Strengthen Your performance and therefore muscle and strength increase over time.
When you do a dumbbell exercise for the upper body, you do not need to warm up before each exercise.
Instead, a thorough warm-up before the first workout in each workout should adequately prepare you for the remainder of your workout.
Here’s the protocol you’ll want to follow before your first workout run:
- Roughly estimate the weight you will use for your three sets of the exercise (this is your “steady” weight).
- Do 6 repetitions at about 50% of your steady weight, resting for a minute.
- Do four repetitions of about 70% of your steady weight, resting for a minute.
Next, do all of your hard sets for the first exercise, and then the rest of the exercises for this exercise (just warm up for the first exercise).
How to do this exercise as a file Dumbbell circuit for the upper body
To make dumbbell exercises for your upper body more time-efficient without Haggle performance, turn your workout into Dumbbell circuit for the upper body alternating between exercises that train different muscle groups (a technique known asReplace“).
The preferred way to apply Super Groups is to use antagonistic pair groups, which involves alternating between two exercises that train different muscle groups and resting for a shorter-than-usual period between sets than normal supersets (so you can get out of the gym faster).
Basically, instead of doing your entire exercise as a circuit (alternating between each exercise with little or no rest in between until you’ve finished all your sets), you can do several small rotations, alternating between just two exercises at a time and resting longer between sets.
For example, you could do a set of bench presses (which train your chest, shoulders, and triceps), rest for a minute or so, then do a set of one-arm dumbbell rows (which train your back and biceps) and rest for another minute. You will continue to alternate between the two exercises until you have completed all of your sets for both.
This allows you to use sets for one exercise such as comfort Other intervals (the dumbbell bench press muscles are resting while the dumbbell row muscles are working, and vice versa). As a result, you don’t have to rest for long between sets, which helps you finish your workouts faster without compromising your strength.
In this dumbbell circle in the upper body, Double drills are marked “A” and “B”.
Do exercise A, rest for a certain amount of time, then do exercise B and rest for the specified time. Repeat this process until you have completed all sets of this pair of exercises, then move on to the next pair of exercises and repeat the process.
The best Full upper body workout with dumbbells only
Before you learn how to perform individual exercises, take a look at the entire exercise so you know what to expect:
1 a. Dumbbell bench: 3 sets of 4 to 6 reps with 60 to 90 seconds rest
1 b. Single-arm dumbbell pull-ups: 3 sets of 4-6 reps with 60-90 seconds of rest
2 a. Arnold Press: 3 sets of 8 to 10 reps with 60 to 90 seconds rest
2 b. Dumbbell Pullover: 3 sets of 8 to 10 reps with 60 to 90 seconds rest
3 a. Biceps Curl: 3 sets of 10 to 12 reps with 60 to 90 seconds rest
3b. Upper triceps extension: 3 sets of 10 to 12 reps with 60 to 90 seconds rest
Now let’s get into the nitty-gritty. . .
1. Dumbbell bench press
The dumbbell bench press is one of the best exercises for building nearly every major muscle in the upper body, including the chest, triceps, and deltoid.
- While sitting on a flat bench, hold a dumbbell in each hand and place it on your thighs.
- Lie on your back and lift the dumbbells up so that you hold them at the sides of your chest by pushing them through your thighs.
- Press the dumbbells straight across your chest until your arms are straight and your elbows are closed.
- Lower the dumbbells to the starting position.
2. Dumbbell pull-up with one arm
The main benefits of a single-arm dumbbell row are that it trains each side of your body independently and that you use a bench for support. This means that you can elevator More weight per side than you can do when doing barbell rows, resulting in more progressive overload (And the winnings!).
- Hold a dumbbell in your right hand.
- Rest your left knee and arm firmly on a bench, your right foot on the floor about a foot or two off the bench, and let your right arm (which holds the dumbbells) hang straight toward the floor).
- Keeping your back straight, pull the dumbbells up until they touch your torso, then return the dumbbells to the starting position.
- Once you have completed the required number of repetitions, repeat the process with your left arm.
3. Arnold Press
Most overhead presses focus on the anterior deltoid (the front part of the shoulder), but because of the way you turn your wrists into the Arnold press, you shift the focus to the lateral deltoids, ensuring you develop proportional shoulders.
- While sitting on an upright bench, hold a dumbbell in each hand and place it on your thighs.
- Lift the dumbbells up so that you hold them directly in front of your shoulders with your palms facing you, giving them a small push with your thighs.
- Hold the dumbbells straight over your head while rotating your wrists until your arms are straight, elbows locked, and palms facing away from you.
- Reverse the movement and return to the starting position.
4. Dumbbell Jumper
This exercise is unique in that it trains both the chest and chest muscles at the same time. It also trains your muscles through a Full range of motion and in stretched Posture, which increases muscle growth.
- While lying on a flat bench with your feet on the floor, grab a dumbbell at one end with both hands and place it on your chest. Make sure your head is as close as possible to the end of the seat.
- Press the dumbbells to your chest until your elbows are completely closed.
- Keeping a slight bend in your elbows, lower the dumbbells in an arc above your head until your biceps are next to your ears.
- Reverse the movement and return to the starting position.
5. Alternating dumbbell curl
Alternating dumbbells allows you to train each arm separately, which helps prevent one arm from getting bigger or stronger than the other.
- Stand straight with a dumbbell in each hand, palms facing each other and your arms hanging straight at your sides.
- Keeping your left arm at your side, bend your right arm and roll the dumbbells up until it is in front of your right shoulder.
- While lifting the dumbbells, rotate your wrist so that your palm is facing your shoulder at the top of the exercise.
- Lower the dumbbells to the starting position and repeat with your left arm.
6. Upper triceps extension
As the name implies, the triceps extension with dumbbells places the arms above the head, which trains Triceps differently than most other push-ups. Specifically, it fully extends The long head of the triceps, Which Research It is more likely to result in more muscle growth.
- Sit upright on a chair.
- Grasp one end of a dumbbell in both palms and raise it so that your arms are straight. Your palms should be flat against the end of the dumbbell and facing the ceiling.
- Lower the weight until it is behind your head by bending at the elbow, then straighten your arms and return to the starting position.
+ Scientific references
- Oranchuk, DJ, Storey, AG, Nelson, AR, & Cronin, JB (2019). Isometric training and long-range adaptations: effects of muscle length, density, and intention: a systematic review. The Scandinavian Journal of Medicine and Science in Sports, 29(4), 484–503. https://doi.org/10.1111/SMS.13375
- Landin, D., & Thompson, M. (2011). Shoulder extension function of the triceps brachii. Journal of Electromyography and Kinesiology, 21(1), 161-165. https://doi.org/10.1016/J.JELEKIN.2010.09.005
- DJ, O., AG, S., AR, N., & JB, C. (2019). Isometric training and long-range adaptations: effects of muscle length, density, and intention: a systematic review. The Scandinavian Journal of Medicine and Science in Sports, 29(4), 484–503. https://doi.org/10.1111/SMS.13375
- B.J., S., & J, G. (2020). Effects of range of motion on muscle growth during resistance training interventions: a systematic review. SAGE Open Medicine, 8, 205031212090155. https://doi.org/10.1177/2050312120901559
- JM, J., & P.D., C. (2001). Bilateral and unilateral contractions: potential differences in maximal voluntary force. Canadian Journal of Applied Physiology = Revue Canadienne de Physiologie Appliquee, 26(1), 12–33. https://doi.org/10.1139/H01-002
- D.W., R., W.B., Y., D.G., B., & WR, P. (2010). The antagonist antagonist resistance training group: a brief review. Journal of Strength and Conditioning Research, 24(10), 2873-2882. https://doi.org/10.1519/JSC.0B013E3181F00BFC
- A.J., F., TR, Z., & JM, S. (2010). Effects of warm-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research, 24(1), 140-148. https://doi.org/10.1519/JSC.0B013E3181C643A0
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