In strength training, dumbbells are a frequently used tool. People can choose different types and weights of dumbbells according to their actual conditions. Upper body strength is the part we need to train in our daily lives. Training this part well can help us practice more movements. So today we will introduce a dumbbell upper body muscle building plan, let’s go and take a look!
Dumbbell supine triceps extension (hammer grip)
Training week, number of training groups
Week 1: 2×15
Week 2: 3×12
Week Three: 4×10
Week 4: 5×8
1. Lie on your back on a training bench, bend your knees and place your feet steadily on the ground. Hold a dumbbell in each hand, elbows clamped.
2. Extend your elbows and lift the dumbbells toward the ceiling.
3. Bend your elbows and lower the dumbbell until the dumbbell almost touches your forehead. Repeat as many times as desired.
Standing dumbbell hammer curl
Training week, number of training groups
Week 1: 2×10 per side
Week 2: 3×12 per side
Week 3: 4×10 per side
Week 4: 5×8 on each side
1. Stand in an upright position, holding a dumbbell in each hand, arms straight. Keep your elbows close to your body.
2. Bend your left elbow and curl the dumbbell toward your shoulder. Lower the left dumbbell to the starting position. Repeat for the desired number of times, then finish on the other side.
Dumbbell double-arm overhead triceps extension
Training week, number of training groups
Week 1: 2×15
Week 2: 3×12
Week Three: 4×10
Week 4: 5×8
1. Stand upright, holding a dumbbell in each hand. Stretch your hands overhead. With your palms facing each other, hold the handle of the dumbbell with your thumbs. Keep your elbows clamped and your upper arms vertical.
2. Bend your elbows and lower the dumbbells to the back of your body. Extend your elbows and raise the dumbbells toward the ceiling to the starting position.
Dumbbell one-arm sitting position concentration curl
Training week, number of training groups
Week 1: 2×10 per side
Week 2: 3×12 per side
Week 3: 4×10 per side
Week 4: 5×8 on each side
1. Sit on a training bench, bend your knees, and place your feet steadily on the ground. Holding a dumbbell in your right hand, press the back of your upper arm against the inner side of your right thigh.
2. With your palm facing your left thigh, bend your right elbow and curl the dumbbell.
3. Slowly extend your right elbow and lower the dumbbell to the starting position. Repeat for the desired number of times, then switch to the other arm to complete the movement.