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Challenging at home upper body dumbbell workout with Reece Williamson.
Using a super-effective combination of 7 different exercises, we guarantee that you’ll be feeling this one in your biceps, triceps, shoulders, chest, and back. It really is the full package.
Reece is a personal trainer & online coach — not only is he dedicated to his own fitness journey, but he’s committed to sharing his progress, tips, and advice to help others along theirs.
You can see more from Reece here:
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YouTube: https://bit.ly/3briO42
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0:00
what does our people welcome back to the
0:01
my protein Channel so Mario's response
0:04
in for those who actually do not know me
0:06
I'm one of them my protein athletes so
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today we're gonna do is gonna run
0:09
through a few upper body workout just
0:12
using dumbbells so a few questions that
0:14
you may ask before we actually start so
0:16
first question you may ask as what level
0:18
of deaf Ruthie is that's workout and
0:20
it's for all levels of fitness
0:22
I'll have adjustable weights so that
0:24
means I can adjust my weight according
0:25
to each exercise if you have only the
0:28
same way then you can just adjust the
0:30
reps according to each exercise so the
0:32
only thing you need as your dumbbells
0:34
but you could use the side of a couch
0:36
you could use the floor I use a sort of
0:39
a hinge but it's not bad it's just what
0:41
I keeps on my claws but it's suitable
0:43
for our bench
0:44
that's what code works every single
0:45
muscle and the upper body attached with
0:47
us Walker as make sure you squeeze and
0:49
contract the muscle properly make sure
0:51
you have the main to muscle connection
0:53
and slow down the ascetics okay let's
0:55
begin let's pick a me okay to start off
0:58
what you're gonna do is do a warm up
1:00
really warm up the muscles this could be
1:02
dynamic stretching you could use some
1:04
bands or we could do is just replicate
1:06
the movements they were gonna be doing
1:08
just with a later dumbbell really warm
1:10
up the muscle first exercise we will be
1:11
doing as the shoulder press only the
1:14
dumbbell shoulder place to start but you
1:16
can do this either way you can do it
1:18
seated even on the floor or you can do
1:20
it standing up the reason why I'm doing
1:22
it seated is to put more focus on the
1:24
shoulders take it away from the legs and
1:26
the core and really isolate the shoulder
1:29
muscles to attach the last one is just
1:30
talking your elbows slightly make sure
1:33
you come below 90 degrees so come below
1:35
your shoulder level and make sure you
1:37
drive up and contact the shoulder
1:39
muscles when you do ask just put your
1:40
feet flat on the floor keep your core
1:42
nice and tight and keep your back nice
1:44
and straight for that's what I just try
1:45
to go as heavy as I can and I've managed
1:47
to get around 12 to 15 reps for this one
1:52
well because we started by far pushy
1:55
exercise when you go to uphill exercise
1:57
so next when we do as a supinated get up
2:00
bent over law so that's when I went as
2:02
heavy as I can as well the main tax for
2:05
this one as stand up straight holding
2:07
the weights so make sure your palms are
2:09
faced away from you from there from the
2:12
standing position we're going to do is
2:13
drive the hats back bend the knees
2:15
slightly and then lower back down
2:17
keeping it nice and straight make sure
2:19
your chest is always up so when you're
2:20
doing the movement make sure you tuck in
2:23
your elbows so across your body and the
2:25
moving of the dumbbell should be toward
2:27
your hips not straight up toward your
2:29
hips the muscles right here obviously
2:34
biceps and back make sure you squeeze as
2:37
high as you can at the top you get more
2:39
lot engagement and just take this
2:41
movement nice and easy so make sure you
2:42
squeeze at the top and slow them over
2:44
the dome and you're bringing the weight
2:45
back down
2:47
thud and back to push what we're gonna
2:49
do as a chess players only do the
2:51
dumbbell bench press
2:52
that's possession weights on the floor
2:54
pull them back and make sure you're flat
2:56
on the bench or if you're on the floor
2:57
you can do that at the same coach
2:59
exactly same movement but make sure
3:01
you're stable
3:02
and you keep your core nice and tight so
3:05
from there I like to tuck on my elbows
3:06
around 45 degrees make sure that my
3:09
hands my my rest are above my elbows or
3:12
old times make sure you push up squeeze
3:15
your elbows together and also squeeze
3:17
and contract your chest as hard as you
3:19
can and your baby back down Misha's
3:21
stretch the muscle fibers in the chest
3:23
loading the way to below 90 degrees and
3:26
then also explode it up and then squeeze
3:28
it and contract in the chest at top you
3:30
should through us and your front delt
3:31
your chairs and also your triceps okay I
3:37
would say these are the three heaviest
3:39
one so I didn't change the weight for
3:41
any of these but now what I'm going to
3:43
do is I'm going to adjust the way and
3:44
we'll take some more for the next few so
3:46
first one we've got another pool moving
3:48
we're gonna focus on high lock so the
3:50
upper back and also the rear delts so
3:53
that's what it's called that rear delt
3:54
fly okay that's one it's very important
3:56
to the exactly the same setup as the
3:58
bent-over law the only difference for
4:00
this one as we wouldn't be more flared
4:02
out from here we're gonna do as palms
4:05
towards the body we're gonna drive our
4:08
elbows up we drive and elbows up I want
4:10
to do is point the dumbbell down and
4:12
also focus a lot more on the Via del but
4:15
that's one keep your back nice and
4:16
stable and keep your core nice and tight
4:18
when you come out on top after you can
4:20
squeeze as hard you can I would sign
4:23
more later plus one because I don't want
4:24
you forcing the way up but make sure you
4:26
have that rear delt connection what I
4:28
mean by that says keep your elbows more
4:30
thin because if you straighten them and
4:32
you may feel like they are triceps and
4:34
definite possessions but by keeping them
4:36
bad and forcing it back for your range
4:39
I'm moving your focus a lot more on the
4:41
veer doubts now experiments tell on the
4:43
shoulders gonna work our lateral don't
4:45
know so the next movement is the lateral
4:47
raise so I'm gonna sit and you can do it
4:50
standing whatever you prefer whatever is
4:52
more comfortable for you same as a
4:53
shoulder press or the seated lateral
4:55
raise does as for
4:57
it's an isolated showdown more so that's
4:59
what mushiya dumbbells are by your side
5:01
and your palms are faced Ords each other
5:03
next move you're gonna do as keep you
5:05
there would've been like slightly bent
5:07
you wanna bring them up to your side
5:08
from there I don't want you coming above
5:11
shoulder length or shoot a level I want
5:13
you to keep your hands your rests your
5:15
elbows and your shoulders and laying
5:17
with each other that means it's gonna
5:19
focus a lot more than a lot - they're
5:21
the most important but for that's at the
5:23
top as ton the dumbbells down is a few
5:26
poor note some drink last Saturday night
5:28
so that's why it's very important to
5:30
slowly ascend to extend it just long
5:32
it's the muscle fibers and it really
5:34
does benefit you more okay next one
5:36
we've got has a dumbbell fly so like I
5:38
said I'm doing this on the bench who
5:40
likes or a bench you does on the floor
5:42
whatever you prefer
5:43
so start possession make sure you bring
5:44
the dumbbells back in your chest and
5:46
push up like a hex press from there
5:48
we're gonna do a slowly bring the
5:49
dumbbells down and almost like a
5:51
circular motion
5:52
that's just long gates the muscle fibers
5:54
in the chest then you get a certain
5:55
point your thumbs move and you have a
5:57
stretch come up and almost tap the back
6:00
of the dumbbells together that's means
6:02
your point focus a lot more on the lower
6:04
part of your chest and you have an
6:05
amazing contraction this one just take
6:08
that's nice and slow in there same
6:09
tricks and even a little bit more slow
6:11
in the way up because it will actually
6:13
squeeze your chest harder and it'll be
6:15
much more - cool
6:16
[Music]
6:19
oK we've got two more exercises the last
6:22
one I'm going to do is focus on our
6:23
triceps so each head of our triceps we
6:26
want to do the tricep kickback so if
6:28
that's one we're going to just put one
6:29
hand on our ledge or the bench or the
6:33
CDF coach we're gonna do is bring your
6:35
back nice and strip and bring it down
6:37
slightly from there I'm gonna drive your
6:39
elbow back you should it's an effects
6:41
possession and all you want to do is
6:43
move just your forearm or you know just
6:45
bring the weight up and squeeze a tricep
6:47
as hard as you can at the top just pause
6:52
like maybe two seconds and then slowly
6:54
bring the weight back down to the
6:55
starting position but do not move the
6:57
elbow if you're not moving the elbow you
6:59
take the pressure away from the tricep
7:01
and all we want to do here as long it
7:03
and shorten the muscle really working
7:05
the tricep so once you finish one arm
7:09
just switch over and do the next time
7:11
exactly the same
7:14
okay last exercise you were doing nice
7:16
and simple we're just going to be doing
7:18
that the bicep curl so that's what I'm
7:20
going to keep our arms
7:21
supinated so the gap should be palms
7:23
away from us at the bottom when you come
7:26
up the palms should be facing us that's
7:29
what I just focus on the bicep
7:31
completely make sure you keep your
7:33
elbows almost a little bit forward if
7:35
you pull them back it focuses on a
7:37
different part the bicep if your neck
7:39
was nice and fast and keep them forward
7:41
that's what I've went through the same
7:42
way as the last ones so I'm just trying
7:45
to overload the muscle as much as I can
7:47
I probably died about 12 to 15 reps on
7:49
this one really squeezing the muscle
7:51
make sure you have contracted at the top
7:53
so a lot of second at the top squeezing
7:55
and then slow on the way down
7:56
the most important part that's moving as
7:59
the way down so they're centric if you
8:01
do start to struggle this one just
8:02
change the one out of time so rearm get
8:05
the left on a break and then come back
8:06
up the left arm and that really gives
8:08
you a lot more reps in the tank okay to
8:11
finish off make sure you're doing some
8:13
sort of cooldown
8:14
this can be a little bit more dynamic
8:15
stretching or static stretching that's
8:17
just to cool down the body and make sure
8:19
that you're not injured for the next
8:20
time you don't work it so now it's a
8:22
complete upper body workout just using
8:24
dumbbells nice and
8:26
some books also as probably the best and
8:28
effect of dumbbell workout you're gonna
8:30
get make sure you take it too furious or
8:32
I triangle it maybe one wrap two wraps
8:35
off the real reason why I'm doing this
8:37
is because I've not get the heaviest on
8:40
those here and you're trying overload
8:42
the muscles somehow and make sure the
8:45
stuff safe but try and get the figure on
8:47
most of the sets that's will benefit you
8:49
more and all replicate what you've been
8:51
doing the jump
8:52
that's all benefit you more because I
8:53
sort of mean that you are progressively
8:54
overloading your feeling maybe you get
8:57
our National read the next time or you
9:00
may end up being able to do more sets
9:02
for each exercise trying to either three
9:04
to four sets and that's just enough to
9:07
overload the muscle and fatigue okay for
9:09
each set trying not go above twenty reps
9:12
I tiny step between ten and twenty so
9:14
for the first three exercises I'll try
9:17
and get either twelve to fifteen reps
9:19
the ones for the run exercise I try and
9:22
let me chop maximum at twenty if you
9:24
wanted to take the intensity even higher
9:26
slow down the movement eccentric and
9:29
concentric make sure you slow them right
9:31
down so even three seconds three seconds
9:34
for each one and make sure you squeeze
9:36
the muscle as hard as you can you could
9:38
also add resistance bands and this is
9:40
just a different way of adding more
9:42
resistance but just be careful that
9:44
because I ended up breaking maladjusted
9:45
button like yesterday and doing I'm
9:47
moving and dive wrapping twice bar he
9:50
home for the next time I was that Tyrone
9:52
sixty seconds from Anna the reason for
9:55
that is it gives your muscles a a little
9:57
bit of time to recover but not too long
10:00
that you're gonna take the fatigue away
10:02
from the muscle you want to train and
10:03
the house enemy and trying fatigue the
10:06
muscle as much as you can so sexy
10:08
seconds is enough a lot so that has a
10:10
complete workout so if you enjoyed this
10:12
workout and you enjoyed this video
10:13
anyway or you just enjoyed me my youtube
10:16
channel will be in the description and
10:18
also my Instagram account will also be
10:20
in the description go follow me go
10:22
subscribe you will not be disappointed
10:24
also if you did enjoy this video and
10:26
videos like this my protein will be
10:29
putting many more soon so make sure you
10:31
are subscribed and your hat in the light
10:33
button so people stay safe stay positive
10:35
stay grateful an olivey
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