Engage in introductory dumbbell exercise regimen, focusing on developing upper-body musculature with these five basic routines.
Julie Ledbetter, a renowned personal trainer, online coach, and host of the popular podcast "Embrace Your Real," has shared a beginner dumbbell workout designed to provide a comprehensive upper-body strength workout. This workout, demonstrated in Ledbetter's Instagram reel, consists of five exercises targeting the shoulders, chest, and triceps.
The Routine
To get the most out of this workout, follow the routine by completing each exercise three times, with a two-minute rest in between rounds. It's essential to engage the core throughout the workout by tucking the ribcage in and squeezing the glutes for maximum muscle engagement and improved posture.
The Exercises
- Dumbbell Shoulder Press: Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height, palms facing forward. Push the dumbbells above your head, keeping your elbows close to your body. Lower them back to the starting position with control.
- Dumbbell Chest Press: Lie on a flat bench, holding a pair of dumbbells at chest height, palms facing each other. Press the dumbbells upwards, extending your arms above your chest. Lower them back down with control.
- Dumbbell Tricep Extension: Stand with your feet shoulder-width apart, holding a pair of dumbbells behind your head, elbows bent. Extend your arms upwards, keeping your elbows close to your head. Lower them back down with control.
- Dumbbell Bicep Curl: Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm's length. Curl the dumbbells upwards, contracting your biceps. Lower them back down with control.
- Dumbbell Row: Bend at the waist, holding a pair of dumbbells with your arms extended. Pull the dumbbells upwards, keeping your elbows close to your body, and squeeze your back muscles. Lower them back down with control.
Getting Started
For beginners, it's recommended to start with a weight that feels challenging yet manageable to avoid negatively impacting form and risking injury. As you progress, consider investing in adjustable dumbbells, which allow for increasing the load without needing to buy new sets of weights. Gradually increasing weight is an effective way to build muscle, following the principle of progressive overload.
Find the Workout
You can find this workout on Julie Ledbetter's Instagram reel. Ledbetter provides recommended repetition (rep) counts for each movement in the workout, making it easy to follow along. Additionally, she offers daily post-workout tips, healthy advice, and accountability to support mental and physical well-being. For those seeking more upper-body workouts, consider exploring additional tricep and chest moves, as well as shoulder dumbbell exercises.
