Our Dumbbell Ladder Challenge Unlocks Homemade Upper-Body Gains

If you’re already looking for some fresh inspiration for your home workouts in this latest of lockdowns, we’ve got your back. And your chest, shoulders and arms.

Our dumbbell challenge, designed by Men’s Heath fitness editor Andrew Tracey, will provide a muscle-building hit that will max out your upper body each and every time you give it a go.

You’re going to be working in a ladder format, performing one rep of each movement, followed by two of each, then three, working your way up the ladder until you hit failure on any of the movements.

Once you can’t complete the prescribed reps, drop that exercise out and continue up the ladder with the rest of the exercises, letting them drop away until you finish with a high rep, one move blast. Rest only as necessary to maintain impeccable form, but try to keep moving a good pace.

1.Pull-up x 1,2,3 etc.. (until you cannot hit prescribed reps)

Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. (No pull-up bar? Try this doorway hack)

2. Push Press x 1,2,3 etc.. (until you cannot hit prescribed reps)

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.

3. Bent Over Row x 1,2,3 etc.. (until you cannot hit prescribed reps)

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.

5. Push-ups x 1,2,3 etc.. (until you cannot hit prescribed reps)

Finally, drop onto your dumbbells and assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

6. Hang Cleans x 1,2,3 etc.. (until you cannot hit prescribed reps)

Stand back up with your dumbbells at your sides, hinge at the hips to lower them to your knees (A). Stand back up with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

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