5 strikes and only one set of dumbbells to construct higher physique energy

If you’ve been looking for a way to build upper body muscle, you may have stumbled upon complex routines designed for longer sessions at the gym. But you don’t need a lot of equipment to develop strength, just a set of dumbbells and these five moves.

If you’re exercising at home, it’s a good idea to have a set of the best adjustable dumbbells on hand. You can change the load on these adjustable weights during your workout, and because they combine multiple dumbbells into one, you don’t need an entire rack either.

But you can get similar results at the gym with fixed weights, as long as you choose a weight that challenges you without compromising your form. If you’re new to weights, you can use these beginner strength training tips to help you choose the ideal load for your workout.

Once you have a pair of weights on hand, you can adopt this five-move routine from Centr (opens in new tab), the workout app by Chris Hemsworth. There are muscle-building staples like hammer curls and bench presses alongside full-body movements like weighted lunges and squats.

Each exercise is demonstrated by Bobby Holland Hanton (opens in new tab), a Centr coach and Hemsworth’s stunt double. You can follow the tutorial to focus on your form and perfect your technique to get the most out of your workout.

Check out Centr’s five-part upper body workout

For the second exercise – the sit row with bands – you need a set of the best resistance bands. If you don’t have one on hand, you can switch that up with a cross-training exercise move like assisted dumbbell rows instead.

According to Centr, if you make this a regular part of your workout routine, “you can improve these exercises by using heavier weights or a higher resistance band.” This is called progressive overload, where you add weight to your body continue to challenge muscles.

It’s an essential technique if you want to get the most out of your workout, especially when paired with specific multi-muscle exercises like those in this routine. Compound exercises — like squats, lunges, and rows — work multiple muscles at once.

As a result, compound exercise routines mean you can see results even if you’re short on time. Although Centr doesn’t recommend a specific time or reps, you could use these moves as part of a high-intensity resistance training (HIRT) session.

Learning kettlebell swings can be a great place to start if you’re looking for a single movement that will work your whole body, get your heart rate up, and boost your metabolism. All you need is one of the best kettlebells and a little time to see results.

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