6 Dumbbell Exercises To Tone Your Upper Body
A workout designed specifically to tone that upper body in less than 20 minutes using only a set of dumbbells!
Well apparently since the groundhog did see his shadow this year, we’re still looking at about 6ish more weeks of winter up here in the land of 10,000 {frozen} lakes. And while I’m definitely over the freezing cold temperatures, the inability to be outside for long periods of time and scraping the ice off of my windshield every morning, we CAN be thankful that it’s starting to get light earlier in the mornings and stay light later into our evenings--->>> it’s the little thing people.
Because we’re still waddling through inches {or feet} of snow and protecting every inch of our skin from the sharp sting of below zero temperatures, it makes exercising outside pretty miserable and that’s why I’ve taken some of my weekly workouts back to the good old standard gym. I’m very familiar with all of the gym equipment, exercises and proper form required to complete these moves because of my background in fitness and athletic training, so I have no problem walking into a gym, getting after it and walking out feeling satisfied, but I know that this is not the case for the majority of people in today’s day and age.
Many people experience feelings of shame, guilt, embarrassment, fear, uncertainty, awkwardness, judgement and so much more when they enter a gym and I want to make sure that if you’re one of those people--->>> those feelings no longer creep into your day. How am I going to do that you ask? I’m going to continue sharing workouts that are accessible to EVERY level both here on the blog and on Instagram {if you haven’t followed me already, I highly recommend heading to @definefettle because I share my own workouts on a weekly basis and that’s content that’s exclusive to IG}, I’m going to start sprinkling videos into my workout posts to give you a full tutorial of each exercise from start to finish AND I’m going to be right here alongside of you to answer questions, give recommendations and support you no matter if you’re stepping back into the gym after a few month hiatus or if this is the very first time you’ve ever stepped into a gym.
Questions? Reach out at britany@definefettle.com but in the meantime, here’s a workout designed specifically to tone that upper body in less than 20 minutes using only a set of dumbbells!
6 DUMBBELL EXERCISES TO TONE YOUR UPPER BODY
Complete each exercise for 10-15 reps, then move on to the next exercise. Once you’ve completed all exercises, rest for 1 minute and begin again. Complete 2-3 more rounds for an upper body workout that you can feel comfortable with at home or the gym and goes from start to finish in under 20 minutes!
Note: be sure to listen to your body and modify exercises/interval lengths/rest time when needed.
1. Push-Up To Renegade Row {bilateral}
2. Hammer Curls
3. Bent Over Narrow Grip Rows
4. Overhead Tricep Extensions
5. Reverse Flys
6. Alligator Flys {bilateral}
Complete 2-3x more!
Push-Up To Renegade Row {bilateral}: Begin in a plank position {shoulders stacked over wrists, heels over toes, core engaged, squeezing inner thighs, quads and glutes and pressing up between your shoulder blades}, holding a dumbbell in each hand. Slowly lower your chest towards your mat until your elbows are bent to 90 degrees, then press yourself back to a high plank lifting the weight in your right hand by squeezing your midback. Continue to pull that weight towards your chest while keeping your elbow glued to your rib cage until the weight meets your chest, then lower the weight to the mat with control and move into your next rep. Complete all reps on the right side, before moving on to the left.
Hammer Curls: Begin standing with your feet hip width distance apart and a dumbbell in each hand. Turn your thumbs to face the ceiling and with a light grip on the weights and your elbows glued to your side, begin to flex your elbows and lift the dumbbell toward your shoulders. Once you reach the top, slowly lower back to your starting position. Complete all reps before moving on to the next exercise. *Pro Tip: To assist with stability and ensure that the only movement throughout your entire body is coming from your biceps, engage your glutes, core and upper back throughout the entire movement.
Bent Over Narrow Grip Rows: Begin standing with your feet hip width distance apart and a dumbbell in each hand, slowly begin to hinge forward at the hip until you reach a 45 degree angle. Gazing down towards the top of your mat, pull your belly button towards your spine to engage your core and grow tall through the crown of your head. Then ensuring your elbows stay glued to your side, squeeze your upper back and pull both weights closer to your chest. Slowly return to the starting position and begin again. Complete all reps before moving on to the next exercise.
Overhead Tricep Extensions: Begin standing with your feet hip width distance apart and a dumbbell in each hand. Engage your core, then simultaneously squeeze your weights together while lifting them overhead until you hit full elbow extension. Next, while keeping your elbows squeezed together {toward the midline aka don’t let them bow out to the side} slowly lower the weights behind your head until your elbows reach 90 degrees. Return to your starting position. Complete all reps before moving on to the next exercise.
Reverse Flys: Begin standing with your feet hip width distance apart and a dumbbell in each hand, slowly begin to hinge forward at the hip until you reach a 45 degree angle. Gazing down towards the top of your mat, pull your belly button towards your spine to engage your core and grow tall through the crown of your head. Keeping a slight bend in your elbows, begin to squeeze your shoulder blades together and lift your hands/weights out wide. Slowly return to your starting position. Complete all reps before moving on to the next exercise.
Alligator Flys {bilateral}: Begin standing with your feet hip width distance apart and a dumbbell in each hand. Engage your core, hinge slightly forward and then rest your right hand/weight on top of your left hand/weight. Keeping a slight bend in your elbows, squeeze through your upper and mid back to open your hands wide {like an alligator mouth} and then slowly return to your starting position. Complete all reps on the right side, before moving on to the left.
Chat with me!
What are your favorite arm toning exercises? Are you ready for warmer weather? Or do you prefer the cooler temperatures?
P.S. Looking for more at-home workout options? Check out my 20 Minute HIIT Cardio + Abs Workout, 20 Minute Total Body AMRAP or 8 Strengthening Resistance Band Exercises
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