Upper body – dumbbell muscular endurance
12 Exercises
Intro
Required equipment
Standard
Warm-up
Gradually increase the pace to prepare for the session without tiring yourself out. Keep your footwork light; if the impact is uncomfortable, reduce the range of motion and step side to side. Read more Read less
Gradually increase the pace to prepare for the session without tiring yourself out. Keep your footwork light; if the impact is uncomfortable, reduce the range of motion and step side to side.
40 seconds - 45 seconds
Start with small controlled circles, then gradually make them larger to prepare the shoulders. Stay pain-free; if either shoulder feels strained, immediately reduce the range of motion. Read more Read less
Start with small controlled circles, then gradually make them larger to prepare the shoulders. Stay pain-free; if either shoulder feels strained, immediately reduce the range of motion.
25 seconds - 30 seconds
Keep your elbows straight and move only your shoulder blades. To make it easier, place your knees on the floor; if you lose scapular control, stop the set. Read more Read less
Keep your elbows straight and move only your shoulder blades. To make it easier, place your knees on the floor; if you lose scapular control, stop the set.
10 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
For your endurance goal, keep about 2 repetitions in reserve and maintain a smooth, consistent path. Let your upper arms touch the floor without bouncing; if the shoulder becomes sensitive, bring your elbows slightly closer to your torso. Alternative if you have a bench: Dumbbell Bench Press. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment. Read more Read less
For your endurance goal, keep about 2 repetitions in reserve and maintain a smooth, consistent path. Let your upper arms touch the floor without bouncing; if the shoulder becomes sensitive, bring your elbows slightly closer to your torso. Alternative if you have a bench: Dumbbell Bench Press. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment.
Set
1: 12 - 15 Repetitions
Set
2: 12 - 15 Repetitions
Set
3: 12 - 15 Repetitions
Chain without rest
Train each side for the same number of repetitions without rotating your torso. Support yourself on a sturdy chair or your thigh if necessary. If your lower back tires before your back muscles do, reduce the load. Read more Read less
Train each side for the same number of repetitions without rotating your torso. Support yourself on a sturdy chair or your thigh if necessary. If your lower back tires before your back muscles do, reduce the load.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Rest time : 45 seconds
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep your core braced and avoid excessive back arching to extend the set. Stop if you feel shoulder pain; a neutral grip is the simplest alternative if it feels more comfortable. Read more Read less
Keep your core braced and avoid excessive back arching to extend the set. Stop if you feel shoulder pain; a neutral grip is the simplest alternative if it feels more comfortable.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Use a moderate load to keep the upper back active without using momentum. Keep your torso stable; if your lower back limits the exercise, support yourself on a sturdy chair or use a bench if available. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment. Read more Read less
Use a moderate load to keep the upper back active without using momentum. Keep your torso stable; if your lower back limits the exercise, support yourself on a sturdy chair or use a bench if available. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment.
Set
1: 12 - 18 Repetitions
Rest time : 45 seconds
Set
2: 12 - 18 Repetitions
Rest time : 45 seconds
Set
3: 12 - 18 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep your elbows close to your body and avoid using momentum to build endurance in the elbow flexors. If you need to swing your torso, use a lighter load; a hammer grip is a comfortable alternative. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment. Read more Read less
Keep your elbows close to your body and avoid using momentum to build endurance in the elbow flexors. If you need to swing your torso, use a lighter load; a hammer grip is a comfortable alternative. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep your ribs down and your elbows pointing forward. If your shoulder does not tolerate the overhead position well, replace the exercise with Dumbbell Close-Grip Floor Press. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment. Read more Read less
Keep your ribs down and your elbows pointing forward. If your shoulder does not tolerate the overhead position well, replace the exercise with Dumbbell Close-Grip Floor Press. If the next dumbbell increment is substantially greater than 5%, keep the same load and consolidate the top of the range before using the smallest available increment.
Set
1: 12 - 20 Repetitions
Rest time : 40 seconds
Set
2: 12 - 20 Repetitions
Rest time : 1 minute
Standard
Main
Maintain continuous core tension without letting your hips drop. If your technique breaks down before the minimum time, place your knees on the floor. To progress, increase the duration up to 50 seconds on both sets; once you master that level, use a slightly harder variation without automatically adding 5% load. Read more Read less
Maintain continuous core tension without letting your hips drop. If your technique breaks down before the minimum time, place your knees on the floor. To progress, increase the duration up to 50 seconds on both sets; once you master that level, use a slightly harder variation without automatically adding 5% load.
Set
1: 30 seconds - 50 seconds
Rest time : 40 seconds
Set
2: 30 seconds - 50 seconds
Standard
Cool-down
Gently stretch your chest after the pushing work without forcing the shoulder. Reduce the arm angle if you feel any pinching. Read more Read less
Gently stretch your chest after the pushing work without forcing the shoulder. Reduce the arm angle if you feel any pinching.
25 seconds - 35 seconds
Gently release the back of the shoulder with light, pain-free tension. Keep the shoulder down; reduce the pressure if the joint feels sensitive. Read more Read less
Gently release the back of the shoulder with light, pain-free tension. Keep the shoulder down; reduce the pressure if the joint feels sensitive.
25 seconds - 35 seconds
This workout is part of a complete program.
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