You might think you need a gym membership to build strength but you can actually get a full-body workout with dumbbells alone.
Fitness trainer James Stirling, AKA London Fitness Guy , is someone who knows this all too well. He regularly shares home workouts with his 1.2 million followers that require little more than a set of weights and some space.
I particularly liked this recent upper-body routine from the trainer, which hits all of the major upper-body muscles with six moves. It only takes 30 minutes, so you can do it during your lunch break.
How to do the six-move workout The 30-minute workout includes the six moves below:
Chest Press
Renegade Row
Arnold Press
Tricep Dip
Front Raise
Hammer Curl
Stirling suggests you repeat each exercise 10 times and complete three sets in total. He also says you should rest for one to two minutes between each exercise.
I chatted with a couple of trainers about the routine to get some extra tips. The first suggestion I got from Liam Grimley, co-founder and head of fitness at 432 Fitness , was to take the full rest time you need between sets.
“The purpose of rest is to make sure you can complete the required reps [repetitions] and maintain excellent execution of each lift,” says Grimley. “If you can’t finish the set or you have to lurch the weights up or lose form to do so, you need to take more rest.”
If you’re struggling with form, Grimley suggests watching yourself in a mirror. “You could even record yourself—we all have video in our pocket.”
He also suggests putting your back against a wall when completing a front raise, hammer curl and Arnold press to make sure you’re recruiting the right muscles and not relying on lower-body momentum.
What weights should beginners use? Sarah Campus, trainer, nutrition coach and founder of LDN MUMS FITNESS , says everyone will need a different weight.
“The best weight to use depends on a person’s current strength level, the exercise being performed and the program they are on,” she says.
“Pick a light weight, do a few reps and see how you feel, if it’s too easy then you can increase. If you struggle with the form while completing 8-10 reps, then decrease weight. As your confidence and strength improve, you can increase the weight.”
This is a process known as progressive overload , which is vital for building strength and progressing your fitness.
Shop adjustable dumbbells Need some new weights for this routine? All of the options below come from our guide to the best adjustable dumbbells .
