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Beginner Upper Body Workout with Dumbbells

workouts Jun 09, 2021

I love upper body workouts especially with weights because it is the fastest way to sculpt your shoulders, back and arms. There is no need to get machines involved or even to have a gym as you can do these 4 basic moves from anywhere with a pair of dumbbells.

I like to keep my workouts simple so the format I suggest and what I use with this style is to choose on exercise from each muscle group then perform the strength training as a circuit.

For upper body the main muscle groups I focus on are: Back, Shoulders, Biceps and Triceps (you can add in chest as well). With this workout, I chose a back exercise (bent over rows), a shoulder exercises (shoulder press), a bicep exercise (bicep curls) and a tricep exercise (overhead tricep extension).

Perform 15 repetitions of each exercises back to back with no rest in between the exercises. After you have completed all 4 exercises, rest for 60 seconds then repeat the circuit for 5 times total. In less than 20 minutes you will have completed a full upper body workout, gotten a great cardio workout, and boosted your fat loss capabilities.

I recommend following the format for new beginners of 2 upper body workouts, 2 lower body workouts and 1 total body workout each week. This is a great way to really tone and strengthen your body. Give it a try and let me know how it goes! You can also try out one of the workout programs on here to get a full program to help you get in shape at home with just a pair of dumbbells.


Ashley Drummonds 

P.s. Want a clear workout plan every single month to help you build lean muscle and tone up your total body? Check out my Phoenix Rising Coaching Program here.

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