Today I’m sharing an upper body workout that is focusing on the biceps, triceps and shoulders. Complete 10-12 reps of each exercise and 3-4 sets before moving on to the next exercise.
Dumbbell Bicep Curl
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. At the top of the movement, return to the start position in a controlled manner.
Dumbbell Overhead Tricep Extension
Taking one or two dumbbells in your hand extend your arms straight up over your head. Keeping your elbows directly over your shoulders and your core tight bend at the elbow and lower the weights behind your head. Ensure that your back remains neutral and you aren’t arching through the lower back as you take the weights behind your head. At the end range of motion extend through the elbows and return the weights over your head.
Dumbbell Lateral Raise
Standing tall with your core tight and your spine neutral, take a dumbbell in each hand and allow them to hang at your sides. Activating through the deltoid (shoulder), lift the weights out to the side to the level of your shoulders. Your arms should be at a slight angle to the front of your body instead of straight out to the side. Lower the dumbbells back to your side in a controlled manner.
Dumbbell Hammer Curl
Take a dumbbell in each hand and engage your core before you start the movement. With your palms facing inwards or each other bend at the elbow and curl the dumbbells up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Dumbbell Tricep Kickback
Leaning forward by hinging at the hips, keep your core active and your spine neutral. With your hands hanging down and a dumbbell in each pull your elbows up to your side. Your elbows will remain here throughout the movement. Extend through the elbow to kick the dumbbells out behind you to full extension. In a controlled manner return to your start position. All this should happen without any movement of the elbow from the side. This exercise is very challenging on the triceps so ensure that you are using an appropriate weight to achieve optimal form.
Dumbbell Overhead Press
Taking a dumbbell in each hand bring them up to your shoulders. Keeping your core engaged so you avoid arching in your lower back press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
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