Have you ever wanted bigger arm muscles? Or maybe you just want to carry groceries without breaking a sweat? A strong upper body can help with all that and more. This can be accomplished by performing dumbbell workouts.
In this article, we will outline some great dumbbell workouts for great upper-body strength. These workouts are quite straightforward and self-explanatory. You will not have trouble including them in your exercise schedule. Get ready to buff up.
The Best Dumbbell Exercises for Upper Body Strength
Dumbbells are great for your muscles. You can move them around easily, which helps build strength. Are you new to working out? This won’t be a problem. No matter if you’re a novice or an experienced lifter, these exercises will ensure that you become more toned and stronger.
1. Dumbbell Bench Press
This exercise is the most popular upper-body exercise out there. It's best known for beefing up the pecs. However, it can also help develop your shoulders and arm muscles, too. Overall, this exercise gives your whole upper body a total workout in one go.
How to Do the Dumbbell Bench Press
Start by lying flat on the bench. Each of your arms should hold a dumbbell above the chest. Then, extend your arms out in front and turn your forearms upward. This is your starting position.
Slowly bring the dumbbell back down until it reaches your chest. Keep your elbows at 45 degrees and remember to minimise your movement in this phase to protect the shoulders. Once the dumbbells come in close to the chest, push it backwards. Do not forget to press your back on the bench.
2. Dumbbell Row
The dumbbell row is another awesome choice. It targets your upper back, biceps, and forearms. This exercise helps you stand up straighter and allows you to target muscles you might have forgotten about.
How to Do the Dumbbell Row
To start, lean forward a bit. As you hold a dumbbell in each hand, keep your feet shoulder-width apart. Bend your knees. Make sure to keep your back straight - this part is crucial!
Let both dumbbells hang down. Then, pull them up towards your hips. Do this while keeping your elbows as close to your body as you lift. As you bring the weight further upwards, your elbows should go over to your back. This works your back muscles well. And deliberately, slowly bring your arms back down. This workout is particularly recommended if you wish to strengthen your back.
3. Dumbbell Shoulder Press
The dumbbell shoulder press makes your shoulders and arms stronger. It also works your upper chest muscles a bit. This exercise is perfect for those who are looking to get stronger shoulders.
How to Do the Dumbbell Shoulder Press
Start by standing or sitting. At shoulder height, hold a dumbbell in each hand. Your palms can face forward or inward - choose what feels best.
Now, push both dumbbells up until your arms are straight. Remember, don't lock your elbows. Keep your stomach tight to protect your back. Slowly lower the weights back down. Can you feel the burn?
This exercise builds muscle and helps your shoulders and arms stay steady. It's perfect for making your upper body stronger.
Weekly Workout Schedule with Upper Body Exercises
Now you know three great dumbbell exercises. Are you ready to fit them into your weekly workout? An exercise planner helps work all your major muscle groups well. Here's an example of how you could plan your week:
Monday: Upper Body
- Dumbbell Bench Press
- Dumbbell Row
- Dumbbell Shoulder Press
Tuesday: Lower Body
- Dumbbell Deadlift
- Dumbbell Squats
- Dumbbell Calf Raises
Wednesday: Rest Day
Thursday: Upper Body
- Repeat Monday's workout
Friday: Lower Body
- Repeat Tuesday's workout
Saturday: Full Body
- Do all exercises from both upper and lower-body workouts
Sunday: Rest Day
This plan gives you enough time to rest while still working on building muscle with good dumbbell workouts.
Using an Exercise Planner
If you want to keep your workouts on track, then consider using an exercise planner. These outline your pathway to achieving the fitness goals you have set. It highlights your previous accomplishments and assists you in charting the way forward. With a planner, you can dedicate days to work on your upper and lower body, and so on.
But that's not the only function of the planner. An exercise planner can also spur you into action when you want to stay active but cannot seem to find the energy for it. Set your goals and write them down. After each workout, mark it as complete. It feels satisfying to see your progress and it gives you the motivation and drive to keep going.
Give our online exercise planner a shot. It lays out your daily exercises. Plus, it helps you focus on getting stronger bit by bit.
Conclusion
That takes care of the basics. If you carry out these three dumbbell exercises consistently, you will soon see incredible upper body strength development. These exercises will become quite essential in your workout programme.
Don't forget to mix things up. Work on your upper body some days, and your lower body on others. This balanced approach helps you get stronger all over. And that exercise planner we talked about? Use it. It'll keep you on track and motivated.
Stick with these tips. Keep at those exercises. Before you know it, you'll have the strong upper body you've been aiming for. Why wait? Grab those dumbbells and kick off your fitness adventure today!