This 3-Move Dumbbell Ladder Is a Smart Way to Burn Fat and Build Muscle at Home

·2-min read
Photo credit: FluxFactory - Getty Images
Photo credit: FluxFactory - Getty Images

By now, you know that a calorie deficit is king when it comes to burning fat, but if you want a boost in the race for that coveted upper body ‘v-taper’, then growing a mammoth set of shoulders that roll into a barn door back is your secret weapon to gold-standard gains.

Utilise the three-move, two-dumbbell ladder below to pump up those delts and back, with a calorie-killing twist.

After a thorough warm-up, grab two dumbbells that you can press overhead. You’re going to perform three exercises back to back, starting with 15 reps of each, then 14 of each, then 13, so on, so forth until you reach 1. Rest as needed to maintain form and tension, but move quickly enough that you keep a high intensity.

1. Push Press x 15-1

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground. After 10 reps, switch partners.

2. Bent Over Row x 15-1

After your push press, lower your dumbbells and hinge at the hips until your chest is parallel to the floor, dumbbells hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso but keep repping out in a piston like motion until you’re forced to slow down.

3. Burpee x 15-1

Finish your last row and drop your bells, squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

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