Our Fitness Editor's 3-Move Dumbbell Complex Is The Perfect At-Home Pump Session

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

Armed with nothing but a pair of 'bells and an iron grip, ‘Bloodrush’ is the dumbbell the complex designed to drive blood to all of the right places.

Pick the heaviest weight you can curl for five reps, this will be your limiting factor as the movements get progressively easier. Your job: set a countdown timer for 20 minutes, then work your way through as many rounds as possible of ‘Bloodrush’ as you can, resting two minutes between each round. Let's get started.

Bicep Curl x 5

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control taking a 3 count to bring them down, fighting them all the way and repeat.

Push Press x 10

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. Repeat.

Bent-Over Row x 15

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.

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