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Dumbbell upper body workout

Beginner2 days per week45 min

Equipment: Dumbbells, Adjustable bench

With a pair of dumbbells and a bench you can train your whole upper body. The workout alternates pushing and pulling so your shoulders stay balanced.

Do it twice a week, for example combined with the glute or leg workout on the other days. It takes about 45 minutes.

Warm-up

Upper body

  1. Dumbbell Bench Press3 × 8–10 · Rest 90 s
  2. One-Arm Dumbbell Row3 × 10 per side · Rest 60 s
  3. Dumbbell Shoulder Press3 × 8–10 · Rest 90 s
  4. Dumbbell Bent-Over Row3 × 10 · Rest 60 s
  5. Dumbbell Lateral Raises3 × 12–15 · Rest 45 s
  6. Dumbbell Hammer Curl2 × 12 · Rest 45 s
  7. Overhead Dumbbell Triceps Extension2 × 12 · Rest 45 s
  8. Dumbbell Reverse Fly2 × 15 · Rest 45 s

Tips

  • In the presses, lower under control over 2 or 3 seconds and press with intent.
  • Lateral raises and reverse flies work best with light weight and no momentum.
  • If your shoulder bothers you when pressing overhead, swap the shoulder press for more rowing; the shoulder guide has alternatives.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

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Dumbbell upper body workout · Pulsiko