Hayley Madigan's Beginner-Friendly Dumbbell Upper-Body Workout
Fitness trainer Hayley Madigan has designed a beginner-friendly upper-body workout using just a pair of dumbbells. The four-move routine targets arms, shoulders, and back while also engaging core muscles for balance and stability. This workout is ideal for those new to strength training, with a focus on proper form and progressive overload.
The routine consists of eight to twelve repetitions of each exercise, completed three times for a full workout. Hayley recommends starting with a lighter weight to master form and avoid injury. Rest for 15 seconds between exercises and 30 seconds before repeating the circuit.
The workout begins with a dumbbell bicep curl, targeting the biceps and forearms. Next, perform a dumbbell shoulder press to work the shoulders and triceps. The third exercise, a dumbbell bent-over row, targets the back and biceps. Finally, the dumbbell lateral raise targets the shoulders and upper back. Adjustable dumbbells are recommended for easy weight switching between exercises.
After the first upper-body workout, expect some delayed-onset muscle soreness (DOMS), which is normal. Allow adequate rest for recovery. To increase resistance over time and force muscle growth, Hayley advises progressive overload. Start with a challenging but manageable weight, ensuring proper form to work muscles effectively. This four-move dumbbell routine is an excellent starting point for beginners looking to build strength and improve upper-body fitness.
