In essence, a proficient fitness coach claims that just three dumbbell workouts are sufficient for enhancing upper-body power within a home setting.
Strength training routines are an excellent choice for beginners, offering benefits such as building a robust body, increasing bone density, and improving mobility. One such routine, developed by strength coach Mike Matthews, consists of just three moves and a set of dumbbells.
This three-step, two-dumbbell upper-body routine, recommended by strength and conditioning coach Ryan Horton, is perfect for those looking to strengthen their upper body and core at home. The routine can be completed in less than 15 minutes, making it an ideal choice for busy individuals.
The Routine
The routine consists of three exercises: Renegade row, Russian twist, and Dumbbell Z press, each performed 10-15 times as a circuit. A set of dumbbells from Signature Fitness is recommended for the routine, currently reduced to $29.99 as part of the Black Friday weights sales. The set is sturdy enough for moves like the renegade row and won't roll away mid-routine.
Renegade Row
In the Renegade row exercise, the dumbbell is rowed up towards the chest while holding a plank position. This move primarily works the back and biceps, with the shoulders stabilizing the supporting arm and the abs stabilizing the body.
Russian Twist
The Russian twist exercise targets the rectus abdominis and internal/external obliques, muscles responsible for core stability and spinal rotation. When performed with a dumbbell, this exercise also involves the biceps, shoulders, and upper back. To perform the Russian twist, tap the dumbbell on each side 10-15 times.
Dumbbell Z Press
The Dumbbell Z press exercise primarily targets the shoulders and triceps, while also requiring the core to work hard to keep the body upright. Perform this move 10-15 times to complete the circuit.
Tips for Success
Between exercises, Horton recommends taking a few deep breaths or 10 to 15 seconds. This break allows your muscles to recover slightly before moving on to the next exercise.
Everyday tasks like carrying heavy grocery bags can feel easier with strength training. So, if you want to start strength training at home, consider investing in a set of adjustable dumbbells.
With consistency and dedication, this three-move, two-dumbbell upper-body routine can help you achieve a stronger, healthier body. Happy lifting!
