While pull-ups can be a sign of good upper-body strength, there are plenty of other exercises and workout routines you can follow to build and maintain your strength without relying solely on them. This routine we're about to show you features a set of dumbbells and five moves that will help you develop more sculpted shoulders, improve upper-body strength, and improve your posture.
The workout is brought to you by trainer Lisa Lanceford and can be used in the gym or at home. You'll just need a set of dumbbells if you're working out at home. While you can do the entire routine with one size of dumbbell, you may find some exercises harder or easier than others and enjoy working with a mix of dumbbell sizes. We're big fans of using a pair of the best adjustable dumbbells for home workouts because they're both space-saving and convenient for when you want to switch weight sizes mid-workout.
Let's take a look at what Lanceford has in store for us with this dumbbell shoulder routine and discover the benefits of the workout.
What is Lisa Lanceford's Dumbbell Shoulder Workout?
As mentioned earlier, there are five exercises to perform and you will be performing 10-12 reps per move, with the goal of completing three rounds of the entire routine. Before you begin the workout, it is important to choose a weight that you can handle for all three rounds without compromising your form.
Regarding form, check out Lanceford's demonstrations in the article below to ensure you are performing each exercise correctly.
Depending on your training goals (hypertrophy or bodybuilding), you don't have to stick to Lanceford's rep range. If you're looking to build true upper body strength, you'll need to lift heavier weights with fewer reps (2-6) and longer sets (4-6), with longer rest periods to recover between sets.
On the other hand, for hypertrophy (muscle growth), focus on progressive overload by gradually increasing the weight or repetitions, aiming for 8 to 12 repetitions per set with 60 to 90 seconds of rest. This approach challenges your muscles to adapt and grow.
If you're new to weight training and the details above seem confusing but still want to develop a more defined upper body with this dumbbell routine, don't worry! Start by focusing on perfecting your form with each exercise. As you gain confidence, try gradually increasing the weight or number of reps. The key is to challenge yourself while maintaining good form, and you should start to notice progress over time.
Finally, it's worth noting that building upper body strength and muscles isn't just about appearance: it can also dramatically improve your posture. When your upper body muscles are strong, they help keep your spine aligned and support your body in an upright position. This means you'll slouch less and are less likely to suffer from back and neck pain.