Reshape your upper body with this dumbbell workout consisting of six exercises instead of pull-ups
Sweat Trainer Britany Williams's Dumbbell Upper Body Workout: A 6-Move Routine for Strength and Stability
Sweat Trainer Britany Williams has designed a 6-move dumbbell workout to strengthen the arms, shoulders, chest, and back, without the need for pull-ups. This workout, which takes approximately 20 minutes, is perfect for those seeking a strong upper body without complex equipment, emphasizing proper form and progressive resistance with challenging weights.
The Exercises
- Dumbbell Renegade Rows
- Start in a plank position, hands gripping dumbbells on the floor.
- Row one dumbbell towards your waist, keeping your core tight and hips square, then alternate sides.
- Dumbbell Overhead Press
- Stand or sit with dumbbells at shoulder height.
- Press weights overhead until your arms are fully extended, then lower back down.
- Dumbbell Chest Press
- Lie on a bench or floor holding dumbbells at chest level.
- Press weights straight up until your arms are fully extended.
- Dumbbell Bicep Curls
- Stand holding dumbbells with palms facing forward.
- Curl weights toward your shoulders, then slowly lower.
- Dumbbell Tricep Kickbacks
- Bend slightly forward at your hips with dumbbells in your hands.
- Extend your arms backward by straightening your elbows, then return.
- Dumbbell Lateral Raises
- Stand with dumbbells at your sides.
- Raise your arms out to the side until they are at shoulder height, then lower.
Execution and Benefits
Perform 3 sets of 10-12 reps per exercise, resting 60-90 seconds between sets. Use medium to heavy dumbbells that challenge you by the last reps of each set. The goal is to build upper body strength for everyday tasks and athletic performance, improving posture and reducing injury risk.
At the end of the routine, include stretches to loosen upper body muscles. Kettlebells can be substituted for dumbbells if preferred. The workout is suitable for those who want a strong upper body without needing pull-ups or complicated equipment, focusing on proper form and progressive resistance with challenging weights.
An Alternative Workout: Leg and Glute Exercises
While the details of a specific leg and glute workout are not provided, it is mentioned that there is an alternative to the 8-minute upright core session. If crunches are not preferred, the 8-minute upright core session is a solid alternative. However, it is essential to note that this leg and glute workout does not conclude with upper body stretches, unlike the dumbbell upper body workout.
This 6-move dumbbell upper body workout, designed by Sweat Trainer Britany Williams, can also contribute to health-and-wellness and fitness-and-exercise by improving strength and stability in the arms, shoulders, chest, and back. The progressive resistance provided by challenging weights in this workout encourages proper form and reduces injury risk, thereby contributing to overall well-being and fitness goals.
