Upper-body workouts are an excellent way to strengthen your muscles, boost your bone health and even lift your mood. You don’t need to visit the gym for a good one either.Â
This three-move, two-dumbbell routine comes from strength and conditioning coach, sports scientist and Horton Barbell founder Ryan Horton. It’s an efficient, effective routine that works muscles across your upper body and core.Â
Having taken it for a spin, I found you can have it wrapped up in less than 15 minutes too, making it a great session to have in your back pocket for busy days.Â
How to do Ryan Horton’s three-move upper-body dumbbell workout
- Renegade row: 3×10-15
- Russian twist: 3×10-15 taps on each sideÂ
- Dumbbell Z press: 3×10-15
Complete the three exercises listed above as a circuit. This means you’ll do 10-15 renegade rows, 10-15 Russian twists on each side, then 10-15 dumbbell z presses. Repeat this routine two more times to complete the workout.Â
Horton recommends taking a few deep breaths, or 10 to 15 seconds, between exercises to make sure you’re ready to tackle the next move.Â
If you’re new to any of these exercises, watch the video below for a demonstration of each one, or scroll down for written explainers.Â
1. Renegade row
(Image credit: Getty Images)
- Start in a plank position, with your hands gripped around the dumbbells that are resting on the floor.Â
- Engage your core, then row the dumbbell up towards your chest, before slowing returning it to the floor. Try and hold your body still during the movement and don’t let your hips dip down.Â
“Rowing a dumbbell using one arm at a time while in a push-up position primarily works the back and biceps,” says Horton.Â
“However, the shoulders are put to work having to stabilize your supporting arm while the other is rowing. The abs are also key players, stabilizing the body while you essentially hold a plank position.”
2. Russian twist
(Image credit: Getty)
- Sit on the floor with your knees bent in front of you. Lean back slightly and bring…
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