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This Super-Efficient Upper Body Finisher Pulls Double Duty to Cap Off Your Workout


Sometimes, the main focus of your workout isn’t going to be a particular muscle group or single-rep goal. Your top concern is going to be getting in as much work as you can in the shortest period of time. If you’re a busy guy, you know the struggle of trying to fit your fitness routine into a jam-packed schedule. Thankfully, you can get a good workout in just 20 minutes, especially if you have a top-notch trainer to help you to lean how to be as efficient as possible.

This quick sequence from expert trainer Mat Forzaglia‘s 20-Minute Muscle series, a new program from Men’s Health MVP Premium, gives you the ultimate upper body workout finisher. The superset hits two essential muscle groups, the back and core, which allows you to pull double-duty as you close out your training session. All you need is a single dumbbell and some room to stretch out on the ground.

Perform 3 sets of the superset, resting 30 seconds between each round, to get the most out of your limited time.

The Ultimate Upper Body Dumbbell Superset Finisher

  • Single-Arm Plank Row

    12 to 15 reps per side

    ●Set up in a high plank position, with your feet just outside your shoulders and your hands directly beneath your shoulders. If you’d like, you can elevate one hand on a short raised surface (like a yoga block).

    ●Grip the dumbbell with the other hand. Squeeze your glutes and core.

    ●Row the weight up, directly to the ribcage. Keep your glutes and core engaged to prevent your torso from dipping during the reps.

    ●Switch sides to repeat with the other arm.

    • 90-90 Pullover

      30 seconds

      ●Flip over onto your back and get into a supine quadruped position—your legs should be raised with your hips and knees both at 90 degree angles, with the lower back flat on the ground.

      ●Raise the dumbbell overhead, gripping the ends with both hands. Elevate your shoulders off the floor.

      ●Pull the dumbbell as far over head as you can within your shoulders’ range of motion, then use your lats to pull it back to the starting position. Keep your core engaged, your shoulders off the floor, and your lower back on the floor throughout.

      Want more workouts like this? Check out Forzaglia’s entire 20-Minute Muscle program (and tons of other programs like it) on Men’s Health MVP Premium.

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