Greetings fellow fitness enthusiasts! Today, we have an incredible beginner upper body dumbbell workout for you that will help you kick-start your fitness journey. This workout is designed to target your upper body muscles with the use of basic dumbbell exercises. All you need is a set of dumbbells, some motivation, and you’re good to go!
Exercise #1: Hammer Curl
The hammer curl is a simple yet effective exercise that targets your biceps. Begin by standing with your feet hip-width apart and your dumbbells by your sides. Keeping your elbows close to your body, slowly lift the dumbbells towards your shoulders. Hold and squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position. Repeat for 3 sets of 12 reps.
Exercise #2: Shoulder Press
The shoulder press targets your shoulders, upper back, and triceps. Start by holding the dumbbells at shoulder level with your palms facing forward. Push the dumbbells overhead and fully extend your arms. Hold and slowly lower the dumbbells back to the starting position. Repeat for 3 sets of 12 reps.
Exercise #3: Bent Over Rows
The bent over rows target your upper back, biceps, and lower back muscles. Begin by standing with your feet hip-width apart and your dumbbells in your hands. Bend your knees, hinge at your hips and lean forward with your back straight. Slowly lift the dumbbells towards your chest and squeeze your shoulder blades together. Hold and slowly lower the dumbbells back to the starting position. Repeat for 3 sets of 12 reps.
Exercise #4: Triceps Extension
The triceps extension targets your triceps muscles. Begin by standing with your feet hip-width apart and holding a dumbbell with both hands. Raise the dumbbell above your head with your arms extended. Slowly bend your elbows and lower the dumbbell behind your head. Hold and slowly lift the dumbbell back to the starting position. Repeat for 3 sets of 12 reps.
Exercise #5: Chest Press
The chest press targets your chest muscles. Begin by lying on a bench with your feet flat on the floor and your dumbbells in your hands. Hold the dumbbells at chest level with your palms facing forward. Push the dumbbells above your chest and fully extend your arms. Hold and slowly lower the dumbbells back to the starting position. Repeat for 3 sets of 12 reps.
Remember, consistency is key when it comes to seeing results. Incorporate these exercises into your workout routine 2-3 times a week, and you will start seeing improvements in your upper body strength and muscle definition!
If you have any questions or concerns, feel free to consult with your fitness trainer or a medical professional before attempting any new exercise routine.
Stay motivated, stay active, and keep pushing yourself to be the best version of YOU!
