There are a few surefire ways to make just about any workout a little more challenging. Going slower on the lowering portion of an exercise, adding a pause at the top of a move and — one you might not be as familiar with — ladder workouts.
No, we're not talking actual ladder (though agility ladders can give you a great cardio workout); we mean increasing your rep count with each set. So for example, if you start with 5 reps, then you might do 7, then 9, then 11.
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Give your arms and shoulders the ultimate burn with this 20-minute dumbbell ladder from Carolina Araujo, New York-based certified personal trainer. Each time you do this workout, challenge yourself to do more reps than you completed last time — your upper body will thank you.
Try This 20-Minute Dumbbell Ladder Workout
Do: each of the exercises below for 3 reps, pausing 40 seconds after you complete the circuit. Then, you'll do each exercise for 4 reps, taking a 40-second recovery afterward. Give yourself a 20-minute time cap and see how many rounds you get through, adding one rep of every exercise to each round.
Move 1: Dumbbell Shoulder Press
- Begin standing or seated with a flat back, feet rooted into the ground, holding a dumbbell in each hand.
- Lift the weights above your shoulders with your elbows bent at 90 degrees.
- On an exhale, brace your core and press both dumbbells overhead.
- Lower the weights back to the starting position with control.
Move 2: Dumbbell Lateral Raise
- Start standing with a dumbbell in each hand, arms at your sides. Keep your back flat and knees slightly bent.
- Keeping your core braced, raise the weights out to your sides until they reach shoulder height.
- Lower the weights slowly back down to the starting position.
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Move 3: Alternating Dumbbell Curl
- Start standing with your feet hip-width apart, arms at your sides with a dumbbell in each hand.
- Brace your core and on an exhale, curl the right dumbbell up to your shoulder, keeping the elbow close to your side.
- Lower the dumbbell back down to your side with control.
- Then, repeat the motion with the left dumbbell, bringing the weight up to your shoulder, elbow tucked.
- Lower down to the starting position with control. That's one rep.
- Alternate left and right with each curl.
Tip
To make this exercise more challenging, curl each dumbbell at the same time. Otherwise, curling both arm counts as one rep.
Move 4: Dumbbell Front Raise
- Begin either seated or standing, holding a dumbbell in each hand at your sides.
- Brace your core and raise the weights in front of your body until they reach shoulder height, palms facing down.
- Lower the weights back to the starting position with control.
Tip
If raising both dumbbells at the same time is too difficult, alternate lifting one arm at a time.
Move 5: Dumbbell Kickback
- With a dumbbell in each hand, stand with your feet shoulder-width apart and hinge your hips back, maintaining a flat back. Your upper body should be at a 45-degree angle to the floor.
- Bring your arms to your sides, pretending your elbows are glued to your body. This is the starting position.
- Extend your arms straight back with control and squeeze your triceps at the top.
- Bend your elbows and slowly lower your arms back to the starting position.
Tip
As you perform this exercise, keep your neck long and back flat.