Pump upper body: 8 exercises with dumbbells

This workout is universal. Beginners can take light dumbbells so as not to overload the muscles. Prepared - harder to feel the load. The exercises are shown by the trainer

of the fitness studio "Section"

Alexander Jablonskis. Before training, we recommend warming up for 10 minutes.

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Stand straight. The legs are the width of the pelvis and slightly bent. The back is straight, the shoulder blades are reduced. Keep dumbbells near your hips. The abdominal muscles are tense in this and subsequent exercises.

  2. Slowly tilt the body and lower the dumbbells to the middle of the lower leg. The back remains straight.
  3. Return to the starting position.
  4. Perform one minute. Rest for 30 seconds, then do two more sets.

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Tilt the case forward 45 degrees. The legs are the width of the pelvis. The back is straight. Keep dumbbells at the level of the knees. Eyes are looking forward.

  2. Bend your elbows and pull the dumbbells to the lower abdomen. At the same time, straighten your shoulders, bring the shoulder blades together, slide your elbows along the body.
  3. Return to the starting position.
  4. Perform one minute. Rest for 30 seconds, then do two more sets.

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Stand straight. The legs are the width of the pelvis. The back is straight, the shoulder blades are reduced. Take the dumbbells and lower your arms.
  2. Bend your arms and bring the dumbbells to your shoulders.

    Do not swing your elbows, keep the body motionless.

  3. Return to the starting position.
  4. Perform one minute. Rest for 30 seconds, then do two more sets.

Push-ups with cravings for the stomach

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Accept the position of the bar on straight arms, resting on the dumbbells.

    The legs are the width of the pelvis. Keep your neck, back and legs in line. Eyes stare at the floor.

  2. Get down, with your elbows pointing back along the body.
  3. Push up while keeping your body straight.

  4. Pull one dumbbell to your chest. Distribute the body weight evenly over the three fulcrum. Do not unfold the pelvis.
  5. On the exhale, lower the dumbbell and return to the starting position.
  6. Repeat with the other hand.

  7. Perform one minute. Rest for 30 seconds, then do two more sets.

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Tilt the case forward 45 degrees. The legs are the width of the pelvis. Press your elbows against the body.

    Bend your arms, the angle in the elbow joints is 90 degrees. The back is straight. Eyes are looking forward.

  2. Extend the arm completely, but so as not to block the elbow joint. At the end point, the arm is parallel to the floor.

  3. Return to the starting position.
  4. Perform one minute. Rest for 30 seconds, then do two more sets.

Pump upper body: 8 exercises with dumbbells

Photo: Cyril Skom

  1. Stand straight. The legs are the width of the pelvis and slightly bent.

    Take the dumbbells and lower your arms in front of you.

  2. Raise your hands to the level of the shoulder joint. Lock your shoulders, do not sway.
  3. Return to the starting position.
  4. Perform one minute.

    Rest for 30 seconds, then do two more sets.

Diagonal twists to one leg

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Cyril Skom

  1. Lie on your back. Bend your legs, feet are on the floor the width of the pelvis. With both hands, take a dumbbell and hold it in front of you.
  2. Lift the body and left leg while curling to the right.

    At the same time, point the shoulder toward the knee. Round your back, press your lower back to the floor.

  3. Return to the starting position.
  4. Same thing the other way.
  5. Perform one minute.

    Rest for 30 seconds, then do two more sets.

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

Pump upper body: 8 exercises with dumbbells

Photo: Kirill Skom

  1. Lie on your stomach. Feet the width of the pelvis. Pull your hands forward.
  2. Simultaneously raise your arms and legs and stay in this position for a couple of seconds.

    Do not bend your knees.

  3. Return to the starting position.
  4. Perform one minute. Rest for 30 seconds, then do two more sets.
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