If you’re looking for a way to build upper body muscle, you may have seen routines designed for extended sessions at the gym. You don’t need a lot of equipment to develop strength, just a set of dumbbells and five moves.
It’s a good idea to have the best set of dumbbells for training at home. As they combine several dumbbells in one, you won’t need a whole weights rack, and you can switch the load on these weights mid- workout.
If you choose a load that will challenge you without affecting your form, you can get similar results at the gym too. If you’re new to weights, you can use these beginner strength training tips to pick the right load for your workout.
Chris Hemsworth’s workout app, Centr, has a five-move routine that you can take on once you’ve got a pair of weights. There are full-body moves like weighted lunges and squats, as well as muscle-building exercises like hammer curls and bench presses.
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Each exercise is demonstrated by Bobby Holland Hanton, a Centr trainer. To get the most from your workout, you need to focus on your form and perfect your technique.
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You’ll need the best resistance bands for the second exercise. If you don’t have anything to hand, you can use a cross training workout move like supported dumbbell rows instead.
“If you make this a regular part of your exercise routine, you can level up these exercises by using heavier weights or a band with higher resistance,” according to Centr. The progressive overload is when you increase the weight to challenge your muscles.
It’s an essential technique if you want to get the most out of your training, especially in conjunction with specific multi-muscle exercises.
You can see results even when you’re not on time with routines with compound exercises. Centr doesn’t advise a particular time or rep count, but you could use these moves in a high-intensity resistance training session.
If you’re after a single move that will work your whole body, raise your heart rate, and boost your metabolism, learning how to do kettlebell swings is a good place to start. You just need one of the best kettlebells and some time to see results.