Strengthen your upper body at home with just two dumbbells and six exercises
Ariel Belgrave, a renowned fitness personality, is famous for her engaging workout routines, particularly those involving dumbbells. While specific details about her 30-day upper-body dumbbell workout plan are not readily available, her style of workouts has inspired the following general outline for a 30-day upper-body dumbbell workout.
Weekly Structure
The workout plan is structured as follows:
- Days 1-3 (Weeks 1-4): Upper Body Focus
- Warm-up: 5-10 minutes of light cardio
- Monday (Chest and Triceps):
- Dumbbell Chest Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Tricep Dips (using a chair or bench): 3 sets of 12 reps
- Overhead Dumbbell Extension: 3 sets of 12 reps
- Tuesday (Back and Biceps):
- Bent Over Dumbbell Row: 3 sets of 8-12 reps
- Dumbbell Bicep Curl: 3 sets of 12 reps
- Hammer Curl: 3 sets of 12 reps
- Dumbbell Shoulder Press (to also engage shoulders): 3 sets of 8-12 reps
- Wednesday (Rest or Active Recovery)
- Thursday (Shoulders and Abs):
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 12 reps
- Plank: 3 sets of 30-60 seconds
- Crisscross: 3 sets of 12 reps
- Friday (Rest or Active Recovery)
- Saturday (Full Body/Active Recovery): Light full-body workout or yoga
- Sunday (Rest): Complete rest
Tips
- Warm Up Properly: Always start with a 5-10 minute warm-up to prevent injury.
- Progressive Overload: Gradually increase the weight or reps as you get stronger.
- Nutrition and Hydration: Ensure you're eating a balanced diet and staying hydrated to support muscle recovery.
While this isn't Ariel Belgrave's exact plan, it offers a structured approach to an upper-body dumbbell workout. For her specific plan, you might need to look into her official workout guides or videos.
- Scheduling in rest days is important for the body to recover and grow stronger.
- The workout can be found online for reference if you're not familiar with any of the moves.
- The workout can be done at home without a weights bench.
- A good workout plan includes repeating workouts to employ the progressive overload technique.
- Ariel Belgrave is a certified personal trainer.
- Developing stronger arms, shoulders, and back can reduce the risk of injury.
- Performing workouts like the one presented can help build muscle.
- Following a workout plan is essential to make the most of exercise time.
- The article presents a dumbbell workout inspired by Ariel Belgrave that trains arms, shoulders, and back.
- The eccentric biceps curls in the workout require the lowering part of the movement to be done slowly.
- Upper-body strength training, ideally twice a week, can help alleviate strain in the neck and shoulders, or in the lower back.
- This is particularly important for people who suffer from lower and upper-back pain from sitting for long hours.
- Belgrave offers lifestyle-change programs through her Gym Hooky brand.
- The exercise part of Belgrave's programs leans on strength training and walking.
- Strength training with dumbbells is an effective way to change how you feel for the better.
- Ariel Belgrave offers a free 30-day workout plan in an Instagram post.
- Ariel Belgrave is an Under Armour ambassador.
- Regular upper-body strength training can help correct muscular imbalances.
- This 30-day upper-body dumbbell workout plan, inspired by Ariel Belgrave, leverages science and health-and-wellness principles to promote strength training and fitness-and-exercise, offering a structured approach to building arm, shoulder, and back muscles.
- Ariel Belgrave's certified personal training background, coupled with her engaging fitness personality and workouts, emphasizes the importance of proper warm-up, progressive overload, and nutritional support for achieving optimal health-and-wellness and fitness-and-exercise goals.
