COMPLETE UPPER BODY DUMBBELL ROUTINE TO BUILD MUSCLE

| October 27, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to building a strong and muscular upper body, dumbbells are a versatile and effective tool. Whether you’re a beginner or an experienced lifter, incorporating a complete upper body dumbbell routine into your workout regimen can help you achieve impressive gains in muscle size and strength.

In this article, we will guide you through a comprehensive upper body workout that targets all major muscle groups, ensuring balanced development and maximum results. Get ready to sculpt a powerful and well-defined upper body with this complete dumbbell routine.

Best Dumbbell Exercises for a Leaner Upper Body

Add some of these upper body exercises to your weekly workout routine to get toned arms and broader shoulders.

Hammer curl

  • To perform the hammer curl with proper form, stand with your feet shoulder-width apart and maintain a slight bend in your knees.
  • Hold a dumbbell in each hand and make sure your palms are facing your torso.
  • Tuck your elbows out to your sides and raise the dumbbells to your shoulders.
  • Return to the starting position to complete one repetition.

Press Arnold

  • Take a set of dumbbells in your hands and hold them in front of your chest.
  • Tuck your elbows toward your shoulders to make sure the dumbbells are in the right place.
  • They should be at shoulder height and in line with them.
  • Turn the dumbbells so that your palms are facing your body.
  • The forearm should be in line with the elbow, not inclined.
  • Once you are in the correct starting position, lift the dumbbells above your head by moving them to the side and then lifting them up.
  • As you do this, rotate your arms so that your palms are facing away from you.
  • As you reverse the movement back to the starting position, make sure your palms rotate completely again.

Pullover

  • Lie on a flat bench and plant the soles of your feet on the floor.
  • Hold the dumbbell laterally by gripping one of the weights instead of the center bar.
  • Raise the dumbbell directly above your shoulders.
  • You should face the opposite dumbbell when her arms are fully extended.
  • Move the weight back and away from your body.
  • Lower it at the same time until it is at the height of your head.
  • At the lowest point of this movement, your arms should be straight and at the height of your body.
  • If you were standing, the weight would be above your head.
  • Reverse the movement to complete one repetition.

Back fly with dumbbells

  • Sit on the end of a flat bench, chair, or medicine ball.
  • The soles of your feet should be flat on the floor and you should have a dumbbell in each hand with your palms facing your body.
  • Rotate your hips and lean forward with your back straight until your upper body forms a 45° angle.
  • With your arms suspended, the dumbbells should be just above ankle height.
  • Move each dumbbell to the side until they reach shoulder height, and then return to the starting position.
  • Maintain a slight bend in your elbows to prevent them from locking completely.

Biceps curl

  • Hold two dumbbells at your sides with your palms facing forward, away from your body.
  • Keep your back straight and lift the weights until they reach shoulder height, then lower back to the starting point.
  • Coordinate the lift so that both arms move at the same pace.

Overhead Triceps Extension

  • Grab one end of a dumbbell with both hands and hold it behind your head.
  • Your elbows should form an angle of at least 90 degrees in this starting position.
  • Slowly lift the weight by extending your arms above your head.
  • Once your arms are fully extended, you can lower the weight back down.
  • Practice this movement so that you can go through the full range of motion of the extension without moving your head.
  • Your elbows should be parallel to your face or your triceps will not be fully exercised.

Dumbbell bench press

  • Lie on a flat bench with your feet flat on the floor and hold a dumbbell in each hand.
  • Stretches your arms so that the weights are directly above your chest.
  • Slowly lower the weights until they are at the height of your torso and then raise them again.