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Upper body dumbbell workout

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Get an effective upper body workout with a friend using a pair of dumbbells. Watch the full workout featuring personal trainer Beth Trueman and PureGym Insider @kaypuregym and give it a go!

Work through each exercise back to back for 1 round. Rest 2 minutes and then go again, aiming for 3-5 rounds.

Partner Push up - 10 reps

push up

Push ups are a great way to increase your upper body strength and working out with a partner is great way to boost motivation and overall performance.

Start off by getting in to the full press up position. From here touch your shoulder with the opposite hand on both sides before performing the press up. Once back at the top of the movement, touch hands with your partner. Complete 10 reps, the main challenge is trying to keep in time with your partner.

Bicep curl into shoulder press - 10 reps

curl and press

By combining these two popular upper body exercises you will be targeting more muscles groups at one time, so it's a ground all round upper body move to add to your upper body routine especially if you're short on time. 

To perform the bicep curl into shoulder press move, grab a set of dumbbells. Stand upright with feet hip-width distance apart with your abs tight. Keeping your elbows tucked into your side, curl the dumbbell up towards your shoulders. From here rotate your arms as you push the dumbbells up and over your head. Slowly lower your dumbbells to the side of your ears, and return back to starting position. Avoid using momentum from your body. Complete a total of 10 reps before moving on to the next exercise.

Bent over row - 10 reps

row

A great exercise primarily targeting the middle back. The increased strength gained from performing this exercise can help to improve your posture and reduce the risk of lower back injuries.

Grab one dumbbell and move to a bench or step. Start with placing the other hand on the bench or step, and the same side knee on the bench. Keeping your back straight, pull the dumbbell in towards your abs. Squeeze your back muscles at the top of the movement and slowly lower the weight back down. Complete 10 reps for each arm.

Overhead tricep extension - 10 reps

Tricep extension

This move is great for working the triceps whilst working your core.  

Using both hands hold the dumbbell above your head. Lower the weight slowly keeping your elbows facing forward and squeeze through the triceps to return to the starting position. Aim for a total of 10 reps.

Lateral raise - 12 reps

Lat raise

This exercise targets your shoulders, but will also work your core, upper back and arms. 

Grab a dumbbell in each hand. Keeping your core tight and your chest up, slowly raise the dumbbells up to shoulder height keeping elbows bent. Slowly lower the dumbbells back to above your hips. Keep the movement controlled throughout. Perform 12 reps before heading into the final exercise.

Dumbbell snatch - 10 reps

Snatch

This dynamic, compound move is going to work the whole body and improve your power and coordination. 

Position a dumbbell on the floor in between your legs. Take up a starting squat position with your feet slightly wider than shoulder width apart, toes slightly turned out. From this position, grab the dumbbell and drive upwards powerfully using your legs and thrust your hips forward. This should give you the momentum you need to lift the dumbbell above your head and hold it at the top. Make sure to keep the dumbbell close to your body throughout the whole movement. Return back to squat position as you lower the dumbbell back to the floor.

Alternate sides until 10 reps have been completed on each arm.

That completes the workout. Give it a go with a friend next time you hit the gym!

Don't forget to follow @kaypuregym and @bethtruemanfit for more healthy lifestyle and training tips!

For more support check out our free Exercises section and get a breakdown on how to perform different exercises for different muscles groups.

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