If your goal this year is to gain more strength, I’m here to help.
While it takes time, you will get stronger and see results with the correct exercises.
This requires both stability and balance, forcing your upper body stabilizers to work, too.
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If the workout is too easy, simply increase the weight to increase the difficulty to see more growth.
-Stand with your feet together.
-Hold the dumbbells with a neutral grip.
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-Reach one leg forward, then drop your back knee straight to the ground.
-Raise back up and bring the front leg back to the starting position.
-Repeat with the opposite side.
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Overhead Press
Compliment your upper body with this workout.
This generates a high hormonal response to create greater muscle growth and strength development.
-Hold the dumbbells with palms facing forward at shoulder height.
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-Raise the dumbbells together overhead then lower back to shoulder height.
Bent-Over Row
Are you looking to feel the burn from the top down in one comprehensive workout?
Similar to an overhead press, this allows for functional strength by mimicking lifting objects and opening doors.
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-Stand with feet and dumbbells shoulder-width apart in a neutral grip.
-Bend over to a 45-degree angle.
-Pull the dumbbells back by squeezing your shoulder blades together.
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-Lower back to the starting position.
It promotes coordinated muscle activation and full-body strength development with the correct form.
-Start with feet shoulder-width apart.
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-Position the dumbbells with palms towards you, arms straight and in front of your legs.
-Hinge from your waist to lower the dumbbells towards the ground.
-Raise back up to the start.
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Tricep Kickback
This workout will force you to focus and isolate during your workout.
-Begin with the dumbbells facing each other while standing straight up.
-Bend at the hips to bring your chest towards the ground.
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-Lift your elbows until your arms are parallel to the ground.
-Kick back your arms to full extension.
-Control them back down to the start.
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-Lay flat on a bench.
-Hold the dumbbells with palms facing away from you at chest level.
-Raise your arms straight up and back down.
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-Stand straight with your arms at your side and palms facing in.
-Raise your arms to shoulder height out to the side with your palms facing down.
-Slowly lower your arms back to your side.
-Begin with your arms at your side and palms facing you.
-This can also be done by doing each arm individually.
Arnold press promotes well-rounded shoulder development compared to other shoulder exercises that only work one deltoid head.
As your wrists twist on the way up, muscle fibers are stimulated to aid in muscle growth.
-Raise the dumbbells to shoulder height with your palms facing you.
-Lift the dumbbells over your head while rotating your wrists so your palms face out.
-Lower your arms back down and twist your wrists back to the start position.
-This can be done seated or standing.
Proper posture is important to fix muscle imbalances in addition to improving functional strength and mobility during this exercise.
-Start with your feet shoulder-width apart.
-Turn the dumbbell vertically and grip it from underneath the top side.
-Hold the dumbbell close to your chest.
-Squat down while keeping the weight on your heels and core engaged.
-Stand back up and repeat.
