If you don’t train your upper body often, you may feel a bit lost when it comes to training just for this area of your body. Nailing down a few basic dumbbell exercises will help you activate and grow various muscles in your upper body and this four-move routine is a great example.
Any dumbbell will do, but if you’re new to weight training, make sure you have some lighter options available. This means you can perfect your form without injuring yourself with weight your muscle can’t handle yet. Some of the best adjustable dumbbells they are best suited for beginners as they allow you to modify the weight whenever you want during a workout.
Maddie Lymburner, better known online as MadFit (opens in a new tab), is the workout instructor behind this quick upper body workout. She demonstrates each move to show you how you can master the routine on your own. Using a pair of dumbbells, she’ll perform bicep curls, lateral raises, rows, and chest presses to help tone and build muscles in her arms, shoulders, chest, and back.
Although four exercises may not sound like much of a challenge, you will complete each exercise for 12-15 reps and repeat the entire routine three times. MadFit recommends taking minimal rest between exercises, which is a good way to increase muscular endurance while building muscle.
Watch MadFit’s Four-Move Upper Body Dumbbell Workout
This upper body workout takes the format of a high intensity resistance training session. This is similar to HIIT (high intensity interval training) in that you have longer active periods followed by shorter rest periods to achieve more fat burning and improved metabolism.
The added benefit of adding weights is that you still get the same results as with a regular machine. HIIT workout for fat loss and you get stronger while focusing on muscle growth.
It is still possible to build upper body muscle even without weights. For example, you can customize these bodyweight exercises for shoulders in your routine Bodyweight exercises can help build a good base level of strength before embarking on a more intense muscle-building regimen.
Whether you’re using weights or not, you’ll want to make sure you incorporate progressive overload in your training. To do this, gradually increase the frequency, weight size, or rep volume in your resistance workouts. This will help you avoid a training plateau, build strength, stimulate muscle growth, and increase endurance.
Another way to optimize muscle growth results is to supplement your diet with lean sources of protein. Protein helps our muscles rest, repair, and grow between exercise.
You can use one of The best protein powder for weight loss. to supplement your daily intake. Protein is also helpful in keeping you full for longer, making it a great food to eat when trying to lose weight and build lean muscle mass at the same time.
