Building strength and enhancing posture with this personal trainer's dumbbell workout focused on the upper body
Personal trainer Britany Williams has shared an upper-body dumbbell workout on Instagram, designed to strengthen the muscles in the core, arms, shoulders, and back while improving joint health and muscular endurance.
The workout aims to target muscles in a variety of ways, with exercises that move the shoulder through a wide range of angles. Williams recommends a starting weight of 8-10 lbs for beginners, but further guidance on choosing the appropriate dumbbell weight can be found.
The Upper-Body Dumbbell Workout
The workout consists of seven exercises, each designed to work a different part of the upper body. Williams suggests choosing between five to six exercises for a workout, tailored to individual fitness goals. Here's a breakdown of the exercises:
- Dumbbell Chest Presses: This exercise targets the chest muscles, helping to build strength and improve posture.
- Bent-Over Rows: This exercise focuses on the back muscles, helping to improve muscular endurance and joint health.
- Shoulder Presses: This exercise works the shoulders, helping to boost posture and muscular endurance.
- Bicep Curls: This exercise targets the biceps, helping to build strength and improve muscular endurance.
- Tricep Kickbacks: This exercise focuses on the triceps, helping to build strength and improve muscular endurance.
- Lateral Raises: This exercise targets the side deltoids, helping to build strength and improve muscular endurance.
- Front Raises: This exercise focuses on the front deltoids, helping to build strength and improve muscular endurance.
How to Perform the Workout
The goal is to complete 10-12 repetitions (reps) of five or six movements for three sets in total. For unilateral exercises, the same amount of reps should be done on both sides of the body.
As we age, maintaining joint health becomes increasingly important. This workout not only strengthens the upper body but also mobilizes and strengthens the shoulder joint, helping to prevent injury and improve mobility.
For more upper-body workouts, try the resistance band arm workout or read up on the best core strengthening exercises. Remember, always consult with a healthcare professional before starting a new workout regimen.
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