DUMBBELL DYNAMIC and ISOMETRIC Workout | 20 Min Upper Body

From the creator

This dumbbell dynamic and isometric workout is using isometric training combined with dynamic movements to target your entire upper body including shoulders, chest, back, arms and also core! Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening. When performed to a high level of exertion, isometrics will help improve core activation, increase flexibility, strengthen tendons and ligaments, improve body awareness and co-ordination, improved balance and posture! So many benefits of incorporating isometrics into your training! You will need a pair of dumbbells and a mat or elbow friendly surface. For your reference, I am using 2 x 8kg dumbbells. Please ensure you select a weight suitable for your strength and abilities. The isometric holds are held for 25 seconds each straight into the dynamic version for 25 seconds with 5 seconds to get ready for the next position. SHOULDER PRESS HOLD SHOULDER PRESS ARNOLD PRESS HOLD ARNOLD PRESS BENT OVER ROW HOLD BENT OVER ROW SUPINE ROW HOLD SUPINE ROW FRONTAL RAISE HOLD FRONTAL RAISE HAMMER FRONT RAISE HOLD HAMMER FRONT RAISE HAMMER FRONT RAISE HOLD HAMMER FRONT RAISE REAR DELT RAISE HOLD REAR DELT RAISE UPRIGHT ROW HOLD UPRIGHT ROW STANDING TRICEP EXTENSION HOLD STANDING TRICEP EXTENSION LATERAL RAISE HOLD LATERAL RAISE RENEGADE ROW HOLD RENEGADE ROW (same arm) RENEGADE ROW HOLD RENEGADE ROW (same arm) CURL HOLD ALTERNATING CURLS HAMMER CURL HOLD HAMMER CURL TRICEP K

Published 2020-08-31 · Watch on YouTube ↗
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