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Strength at home

Dumbbell upper body workout

A push-pull upper body session. Pair each push with a pull so the front and back of the shoulders stay balanced.

40 minIntermediate9 movesA dumbbell · A bench or box · A barbellShoulders · Chest · Triceps · Back · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Main sets

Rest 60–90 s

  1. Dumbbell bench press3 sets of 8–10
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Barbell bench pressHarder: Bench press with bands
  2. Supported single-arm dumbbell row3 sets of 10 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row
  3. Standing overhead press3 sets of 8
    Intermediate · Shoulders, Triceps, Back · 3D demoEasier: Chest press machineHarder: Push press
  4. Bent-over reverse fly3 sets of 12
    Intermediate · Shoulders, Back, Hamstrings · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Arms

2 rounds · Rest 45 s

  1. Dumbbell lateral raise12–15 reps
    Beginner · Shoulders, Neck · 3D demoEasier: Band lateral raiseHarder: Smith machine upright row
  2. Dumbbell biceps curl10–12 reps
    Beginner · Biceps, Forearms · 3D demoEasier: Seated dumbbell curlHarder: Standing Inner-Biceps Curl
  3. Standing overhead dumbbell triceps extension10–12 reps
    Intermediate · Triceps · 3D demoEasier: Dumbbell triceps kickbackHarder: Bench press with chains

Tips

  • Lateral raises and reverse flyes need light weights; the shoulder muscles they target are small.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Full-body bodyweight workout

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Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the dumbbell upper body workout take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A barbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.