Upper Body Dumbbell Workout Routine
Get Ready to Gain Muscle in 10 Minutes with this Upper Body Dumbbell Workout Routine. Dumbbell Workout Breakdown:00:00 Dumbbell Push Up Row
00:53 Dumbbell Scapula Row
01:38 Dumbbell Neutral Wrist Curl
02:22 Dumbbell Renegade Row
03:08 DumbbellSide Lying External Rotations
03:53 Dumbbell Russian Twist
04:38 Dumbbell One Arm Low Fly
05:23 Dumbbell Seated Biceps Curl
06:07 Dumbbell Arnold Press
06:53 Dumbbell Rear Delt Row
07:37 Dumbbell Seated Triceps Extension
08:22 Dumbbell Floor Fly
09:07 Dumbbell Rear Fly Remember consistency is the Key to achieve your goal! #dumbbellworkout#upperbodyworkout#dumbbellexercis
Get Ready to Gain Muscle in 10 Minutes with this Upper Body Dumbbell Workout Routine. Dumbbell Workout Breakdown: 00:00 Dumbbell Push Up Row 00:53 Dumbbell Scapula Row 01:38 Dumbbell Neutral Wrist Curl 02:22 Dumbbell Renegade Row 03:08 DumbbellSide Lying External Rotations 03:53 Dumbbell Russian Twist 04:38 Dumbbell One Arm Low Fly 05:23 Dumbbell Seated Biceps Curl 06:07 Dumbbell Arnold Press 06:53 Dumbbell Rear Delt Row 07:37 Dumbbell Seated Triceps Extension 08:22 Dumbbell Floor Fly 09:07 Dumbbell Rear Fly Remember consistency is the Key to achieve your goal! #dumbbellworkout #upperbodyworkout #dumbbellexercis
1. Dumbbell Shoulder Press
Video reference: 1:15Targeted upper-body muscles: Deltoids, TricepsTechnique:
This exercise can be done seated, standing or seated on the floor. Doing this exercise seated will provide more stability as you perform the exercise.
The dumbbells should be held with your wrists stacked over your elbows, and the dumbbells at shoulder height. You can vary the grip position for this exercise, although you may find it more comfortable starting with a neutral grip (palms facing the side of your head), rotating to a pronated grip (palms facing away from you) as you press the weight to the top, or simply use a pronated grip throughout.
To maintain proper form, pinch your shoulder blades together, tuck your elbows close to the body (in the start position), and allow your elbows to return to the start position at the end of each rep.
While performing the exercise, be sure to drive the weight up with intent, squeezing your shoulder muscles at the top (as if you’re trying to push the weight further).
Reps:12-15
Tips: Keep your feet planted firmly on the floor to maintain stability, and brace your back to hold your spine in a neutral and strong position through the lift.
2. Supinated Grip Shoulder Row
Video reference: 2:01Targeted upper-body muscles: Biceps, Upper backTechnique:
Lift the weight from the floor, before bending at the hips to reach the starting position. Maintain a neutral spine and hold the dumbbells with a supinated grip (palms facing away from your body).
As you pull the dumbbells up during the concentric portion of the lift (muscles shortening), aim to tuck the weight towards your hip crease for preferential activation of the latissimus dorsi – the largest muscle in the upper body.
Pulling your elbows directly towards the ceiling will result in more scapular retraction (using the muscles of the upper back), working smaller muscles – which are vital for strength and stability of the shoulder joint, so feel free to vary the position of the exercise. Return the weight to the start position in a controlled manner and repeat.
Reps:12-15Tips: Squeeze your shoulder blades together at the top of the movement to encourage greater neural activation of the muscle (mind to muscle connection). You can also take advantage of slow eccentrics (lowering of the weight) to maximise time under tension, and microtears to the muscle-fibres.
3. Chest Press / Dumbbell Bench Press
Video reference: 2:53Targeted upper-body muscles: Chest, Front deltoid, TricepsTechnique:
Using a flat bench or simply use the floor if you don’t have access to a bench, start with your wrist stacked over your (extended) elbow, which should be stacked directly over your shoulder joint.
You can use a neutral or pronated grip for this exercise. Brace your core muscles before lowering the weight, keeping your elbows tucked close to your body at approximately a 45- degree angle.
Press the weight to the top position, squeezing your triceps, shoulders and chest muscles, before lowering for the next rep.
Reps:12-15Tips: Slowly lower the weight to maximise time under tension. Learn how to safely bail out of the movement prior to lifting the weight close to failure. Neglecting this may result in you bailing in an unsafe way which may result in a shoulder injury if you become too fatigued to safely lower the weights at the end of the set.
4. Rear Delt Flyes
Video reference: 3:53Targeted upper-body muscles: Upper back, Rear deltoidTechnique:
Similar to the set-up of the bent-over row (you can do this exercise seated or standing bent-over), maintain a neutral back angle throughout each set. Your palms should be facing towards your body with a pronated grip.
With a slight flex at the elbow, and the dumbbell held at around arms-length away, drive your elbows up towards the ceiling. Maintain a neutral and stable back angle, and squeeze at the top of the rep.
It’s likely that you’ll need to use a lighter weight for this exercise, as there are fewer (and smaller) muscles being used, compared to the previous exercises on this list.
Reps:12-15Tips: If you’re finding it difficult to get to the top of the rep without jerking the weight around, try increasing the flexion angle at your elbow, resulting in the dumbbells being closer to your centre of mass throughout the movement – this will give you better leverage for lifting the weight efficiently.
5. Lateral Raise
Video reference: 4:49Targeted upper-body muscles: Lateral deltoidTechnique:
This exercise can be done seated or standing and acts as an isolated movement for the lateral deltoid.
Starting with holding the dumbbells in a neutral grip (palms facing towards the body) and with a slight bend at your elbows, lift the weight in a smooth arc away from the body sideways.
Lift the dumbbell until it is level with your shoulder. Slowly lower the weight back to the start position in a controlled manner, again taking advantage of the time under tension during the eccentric lengthening of the muscles.
Reps:12-15Tips: Similarly to the rear deltoid fly, if you are finding it difficult to lift the weight (e.g. with a non- adjustable dumbbell), then you can adjust the amount of flexion at the elbow. A more extended arm will make the lift more difficult, while a more flexed elbow (weight closer to your centre of mass) will be easier.
Rotating the dumbbell either upwards or downwards at the top of the lift may give preferential activation to the upper of lower fibres, however, since it is such a small muscle, any variations should be down to your personal preference of what feels most comfortable.
6. Dumbbell Fly
Video reference: 5:44 Targeted upper-body muscles:ChestTechnique:
Using a bench will allow you to achieve a greater range of movement for horizontal shoulder abduction (your hands will be able to go deeper than your shoulders at the bottom of the rep), which will result in a greater stretch of the fibres (i.e. more range to load eccentrically).
While this may be good for some individuals, others may feel that their shoulder is more unstable around this position (particularly if you’ve suffered a dislocation in the past!), so it may be wiser do this exercise on the floor where your end range is limited by the floor.
Start with the dumbbells above your chest in a neutral grip, slowly lowering them out to the side (you should feel quite the stretch on your chest muscles), before concentrically contracting your chest muscles to bring the weight back to the start position.
Reps: 12-15Tips: Squeeze (don’t slam!) the dumbbells together at the top of the rep to feel a stronger contraction in your chest muscles. Hold the contraction at the top of the rep for around 2 seconds before you start lowering the weights again.
7. Tricep Kickback
Video reference: 6:26Targeted upper-body muscles: TricepsTechnique:
This exercise is unilateral (one side at a time), so you should support yourself by using the non-working arm with a bench or table. For the starting position, bend forward so that your torso is parallel to the floor.
Tuck your elbow back so that your upper arm is also parallel to the floor, then moving only the forearm, ‘kick-back’ the dumbbell until your entire arm is parallel with the floor.
This is the top position of the rep, so squeeze your triceps hard and try to hold it for around 2 seconds before slowly lowering the weight back to the start position in a controlled manner.
Reps:12-15Tips: Try not to move your elbow from the starting position, as if you let your elbow drop down, then some of the load will be taken off of the target muscle. Other that elbow extension, the triceps also extend the shoulder, so by maintaining the desired position throughout, you will allow the muscle to be able to shorten almost maximally, resulting in a better contraction.
8. Bicep Curl
Video reference: 7:19Targeted upper-body muscles: BicepsTechnique:
Using a supinated grip (although you can also use neutral and pronated grips for preferential activation of different muscles throughout your arm), the starting position is with the dumbbells held with an extended arm down by your hips.
Keep your elbows in the same position throughout the movement, ensuring you don’t swing and only flex at the elbow. You may find that you can use a similar weight to the tricep kickback, but don’t be afraid to play around with the weight if it’s too difficult or easy. Contract the muscle with intent at the top of the movement, before slowly lowering the weight.
You can do this exercise either with both arms at the same time (bilateral), completing all of the reps on one arm first (unilateral) or alternate arms each rep, which you may find helps with fatigue (although remember we are trying to fatigue and overload the muscle!).
Reps:12-15Tips:
By keeping your elbows slightly forward ahead of your body, you will be holding your shoulder in a slightly more flexed position (another function of the biceps!), meaning that you will be able to reach terminal elbow extension without your torso blocking the path of the dumbbells (and thus a greater stretch on the biceps!).
You can play around with the amount of shoulder flexion present by doing the exercise in the same position at the bent over row, which will allow you to work your biceps through different portions of their range of movement (which is surprisingly big compared to other muscles!)
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Para los propietarios, la implementacion en estaciones de balanceo y sensores puede ser decisiva para aumentar la capacidad y resultados de sus equipos. Esto es especialmente relevante para los directivos de pymes, donde toda mejora es significativa.
Ademas, los equipos de balanceo tienen una amplia aplicacion en el sector del monitoreo tecnico. Permiten detectar posibles fallos, previniendo danos financieros y averias graves. Mas aun, los resultados extraidos de estos sistemas sirven para perfeccionar flujos de trabajo.
Las areas de aplicacion de los equipos de balanceo cubren un amplio espectro, desde la industria ciclista hasta el monitoreo ambiental. No importa si se trata de grandes producciones industriales o espacios artesanales, los equipos de balanceo son esenciales para mantener la productividad sin fallos.