Fitness & Exercise
Upper Body Dumbbell Workout: Target, Tone and Tighten
May
This any time, any where upper body dumbbell workout requires just one set of weights and a bench (or step, or sturdy chair).
It doesn’t take a lat pull down machine and pull up bar to work your upper body. All it takes is a couple of dumbbells, some motivation and a small work space.
Grab a pair of dumbbells babe, and get ready for a total, upper body workout that will leave you feeling strong!
Warm Up
Start with a 5-6 minute warm up to elevate your heart rate and breathing rate a bit. 30-45 seconds each:
- jumping jacks
- butt kicks
- high kicks
- alternating toe touches
- prisoner squats
- arm circles forward
- arm circles backwards
Upper Body Dumbbell Workout
Renegade Rows
How to: Grab a pair of dumbbells, preferably with a flat side to rest on. Start in a high/straight-arm plank position, a dumbbell in each hand. Brace your core. Drive one elbow up towards the ceiling, bringing the dumbbell in that hand up towards your torso, while balancing on the other dumbbell. Slowly return to the start position.
Make it easier: Kneeling Renegade Rows.
Make it harder: Renegade Rows with Push Up.
Chest Press from Floor
How to: lie on the floor on your back with legs bent and feet flat on the floor. Hold a dumbbell in each hand, with elbows bent at a 90 degree angle and upper arms resting on the floor perpendicularly from your body. Slowly push the dumbbells up towards the ceiling, straightening your elbows at the same time. Pause at the top and then slowly return your arms to their start position.
Make it easier: Use lighter weights or perform Incline Dumbbell Presses.
Make it harder: Alternate presses, hovering elbow above the ground to hold.
Bicep Curl to Shoulder Press
How to: start standing with your feet hip-width apart and arms at your sides, a dumbbell in each hand. Brace your elbows at your sides, with your palms facing forward. Bend at the elbows until dumbbells touch just below or at your shoulders. Pause, and then rotate your wrists so that palms are facing out and extend dumbbells up over your head. Pause, and then slowly lower your arms until the dumbbells are at shoulder height, rotating your wrists so palms are once again facing in. Lower dumbbells from here by straightening your elbows and returning to the start position.
Make it easier: Use lighter weights; perform seated.
Make it harder: Alternate sides or hold bicep curl at 90 degrees.
Inchworm to Alternating Toe Taps
How to: Start standing in an upright position. Hinge at the hips, lower your hands to the floor and slowly walk your hands out until you are in a high/straight arm plank position. Brace your core and allow your butt to rise up towards the ceiling as you reach back with your right hand to touch your left toe. Return to a high plank position and repeat with left hand/right toe. Slowly walk your hands back towards your toes and stand up tall.
Make it easier: Omit toe taps.
Make it harder: Add push ups.
Alternating Bent Over Row to Front Raise
How to: Start standing in an upright position, feet hip-width apart and a dumbbell in each hand, palms facing your thighs. Hinge forward at the hips until your torso is at a 45 degree angle from the floor and arms are hanging straight down in front of you. Keep your back straight, shoulder pulled back and core tight. Pull the dumbbells up towards the bottom of your rib cage, pause, and then straighten. Pull your hips forward to stand up tall. Brace your core and raise dumbbells to shoulder height in front of you. Lower dumbbells back to the start.
Make it easier: Omit front raise
Make it harder: Hold row for 2-count
Single Arm Kickback to Reverse Fly
How to: Start standing in an upright position, feet hip-width apart and a dumbbell in each hand, palms facing your thighs. Hinge forward at the hips until your torso is at a 45 degree angle from the floor and arms are bent at a 90 degree angle so that elbows are tight to your rib cage. Brace your core, keep your back straight and raise the dumbbells behind you until your arms are fully extended. Pause and then return arms to a 90 degree angle. Again, brace your core and slowly raise the dumbbells to the sides, until your hands are level with your shoulders. Return arms to in front of your chest.
Make it easier: Use lighter weight or omit flyes
Make it harder: Row back with both sides and hold one arm in row while the other arm performs the kickback and fly
Push Up to Mountain Climbers
How to: Start in a high/straight arm plank position, with your hands under your armpits and core braced. Bend your elbows at a roughly 45 degree angle, slowly lowering your body towards the ground. Pause at the bottom, a few inches above the ground and push your palms against the floor to return to the straight arm plank position. From here, push off your toes and alternate driving one knee, and then the other, towards your chest.
Make it easier: Perform at an incline.
Make it harder: Add plyometric/explosive push to push up.
Cool Down Stretch
Spend 5-6 minutes posts-workout stretching and moving so that your heart rate and breathing rate slowly returns to normal. This allows your heart to pump oxygenated blood to your depleted muscles before completely coming to a rest.
My favorite post workout stretches:
- Foam rolling: glutes, IT band, hamstrings, calves, quads, lats
- Downward dog
- Cobra
- Cat/Cow stretch
- Butterfly stretch
If you like this upper body dumbbell workout, there are plenty more there it came from!
>> No Equipment Cardio Workout
>> Leg and Butt Building Workout
