Two dumbbells and five moves are all you need to build strength in the shoulders and back

by Ravi Ram

How to Build Upper-Body Strength with a Simple Dumbbell Workout

Building strength in the upper-body doesn’t have to be complicated. With a consistent routine and following the progressive overload principle, you can develop muscle in no time. Trainer Alex Rice has put together a simple yet effective upper-body workout that only requires a couple of dumbbells and a solid surface.

The routine consists of five exercises, and you’ll need to complete three sets of each exercise. The first two moves should be done without a break in between, known as supersetting. Aim for eight to ten repetitions (reps) of each exercise, selecting a weight that is challenging but manageable for this amount of reps.

To ensure proper form throughout the routine, it’s essential to copy Rice’s technique. Engage your core and maintain a straight spine during the exercises. This workout specifically targets the muscles in your shoulders and back, helping to strengthen and tone them over time.

It’s important to note that after this workout, you may experience some delayed-onset muscle soreness (DOMS) the next day. This soreness is a result of microtears in your muscles, which is a good thing. The muscles repair themselves and grow back bigger and stronger. To aid in muscle repair, make sure you have enough protein in your diet.

After completing this upper-body workout, it’s advisable to give your upper body some rest. However, you can still engage in a lower-body dumbbell workout or opt for a more gentle type of exercise like yoga stretches for beginners.

To perform this workout, all you need is a pair of dumbbells and a bench or chair to use as a solid surface. By consistently following this routine and gradually increasing your weight, you will see improvements in your upper-body strength and overall fitness level.

Remember to always listen to your body and adjust the weight according to your capabilities. It’s better to start with lighter weights and gradually progress rather than straining yourself with too much weight too soon.

So, if you’re looking to build upper-body strength, give Alex Rice’s five-move dumbbell workout a try. It’s a simple and effective way to target and strengthen your shoulders and back muscles. Start incorporating this routine into your weekly or bi-weekly workout schedule, and watch your upper-body strength improve over time.

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