Two dumbbells, 20 minutes and five exercises to develop upper body muscle

ActiveWorkoutsTwo dumbbells, 20 minutes and five exercises to develop upper body muscleIt’s perfect for beginners too!When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

It’s perfect for beginners too!

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Woman doing upper body dumbbell workout

(Image credit: Getty Images)

You don’t need exotic exercises to build muscle or fancy weight machines. In fact, one of the best ways you can do this is using aset of dumbbellsand doing simplestrength exercises, consistently. This 20 minute workout offers just that and is ideal for those looking to start theirstrength training journey(or if you fancy a switch up from your usual upper body session). Just have your dumbbells at the ready and let’s get to it!

As well as building a more defined physique, lifting weights and developing muscle is also beneficial for those trying to lose weight, as this style of training can boost your metabolism. According toEveryday Active: “Muscle tissue is metabolically active. This means it burns more calories at rest than fat tissue.” While anotherstudyhas shown that your Excess Post-Exercise Oxygen Consumption (basically, the calories that you continue to burn after you’ve finished your workout) is higher with strength training than aerobic exercise.

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Peloton Dumbbells: were $55, now $38.50 at Amazon

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For this workout you’ve got five simple exercises to get through, some requiring two dumbbells and others, just one. You’ll do 12 to 15 reps of each exercise, resting for 30 to 40 second in between each. Make sure you have something soft beneath you, like an exercise mat, as a couple of the exercises are floor-based. You’re aiming to complete three to four rounds of the exercises in total. Ready? Here’s your workout:

We hope you enjoyed that workout and that it was a nice introduction to upper body strength training. There’s plenty more beginner-friendly workouts here on T3 too. Why not give thisbodyweight upper body workouta go next? You may not need any weights for it, but it’s still great for developing strength and muscle. If, however, you feel it’s time for leg day, here’s abeginner leg workoutthat targets your quads using a pair of dumbbells. If it’s your entire lower body you want to work on though, try thisfive-move dumbbell workoutthat targets your quads, calves and glutes.

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Bowflex SelectTech 552$369.99$349ViewSee all prices

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