Sculpt Your Upper Body: Dumbbell Workout for Back, Biceps, and Shoulders

Today, we're diving into a killer dumbbell workout that's going to leave your upper body feeling sculpted and powerful. Grab a pair of dumbbells with a weight of your choice, and let's get started on targeting those back, biceps, and shoulders.

Why Shoulders First?

We're flipping the script a bit here by starting with shoulders. Why? Well, back training can be quite taxing, and it heavily involves your biceps as well. So, by hitting shoulders while they're fresh, we ensure they get the attention they deserve without compromising the quality of our back and bicep exercises later on.

Let's Dive into the Workout:


Exercise 1: Bent Lateral Raises
To perform bent lateral raises, hinge at your hips to bend over slightly, keeping your back flat. Hold the dumbbells with a slight bend in your elbows and raise them out to the sides until they're parallel to the ground. Control the descent to maximise muscle engagement.

Exercise 2: Side Laterals
Side laterals target the lateral deltoids and also engage the traps. Stand with a dumbbell in each hand, palms facing inwards. Lift the dumbbells out to the sides until they reach shoulder height, maintaining a slight bend in your elbows.

Exercise 3: Super Set
In this part of the workout, we're adding supersets, a great way to boost intensity and work more muscles. We'll do three sets like this:

Set 1: Start with Bent Lateral Raises for your upper back, then quickly switch to Side Laterals for shoulders and traps.

Take a short 1-minute break before moving to:

Set 2: Begin with Rear Laterals to hit the back of your shoulders, then smoothly switch to Side Laterals.

Rest up before the final set:

Set 3: Begin with Rear Laterals again, then immediately go into Side Laterals. This keeps the pressure on your shoulders and traps for maximum effect.


Exercise 4: Dumbbell Pullover
The dumbbell pullover primarily targets the lats and also engages the chest and triceps. Lie on a bench with only your upper back supported. Hold a dumbbell with both hands overhead and lower it behind your head until you feel a stretch in your lats. Pull the weight back up over your chest, focusing on a controlled movement.

Exercise 5: Dumbbell Bent Over Row
This classic exercise is a staple for building a strong back. Stand with feet hip-width apart, knees slightly bent, and hinge at the hips to bring your torso parallel to the ground. Hold a dumbbell in each hand, palms facing inwards. Pull the dumbbells up towards your ribcage, squeezing your shoulder blades together at the top.


Exercise 6: Dumbbell Standing Bicep Curl (To Failure)
Finish off your workout with a bang by targeting those biceps. Stand tall with dumbbells in hand, palms facing forward. Keep your elbows close to your torso and curl the dumbbells up towards your shoulders, focusing on the contraction in your biceps. Push yourself until failure, ensuring controlled movements even when the burn kicks in.

Remember, progressive overload is key to seeing results, so aim to increase the weight or reps as you get stronger. And always prioritise form – it's better to perform fewer reps with proper technique than to sacrifice form for heavier weights. Now go crush that workout and let those gains speak for themselves!

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