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Dumbbell upper body workout B

Upper day B of the dumbbell workout plan: an incline press and a supported row first, then the shoulders, upper back and arms. Alternate it with the dumbbell upper body workout; every press is matched by a pull.

45 minIntermediate11 movesA dumbbell · A bench or box · A wallShoulders · Chest · Triceps · Back · Biceps · Forearms
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 demoEasier: Arm circles
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoHands on the bench if a full plank is hardEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Main sets

  1. Incline dumbbell press3 to 4 sets of 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoBench at about 30 degrees. Do 1 or 2 light sets first. Rest 2 min and stop 2 to 3 reps short of failure. No incline: a flat dumbbell press or a floor pressEasier: Barbell bench pressHarder: Bench press with bands
  2. Chest-supported dumbbell row3 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoChest on the incline bench. Rest 90 s to 2 min and stop 2 to 3 reps short of failure. No incline bench: a bent-over row with a dumbbell in each handHarder: Supported single-arm dumbbell row
  3. Seated dumbbell shoulder press3 sets of 8 to 12
    Intermediate · Shoulders, Triceps · 3D demoBack supported. Rest 90 s and stop 2 to 3 reps short of failure. Breathe out as you pressEasier: Machine shoulder pressHarder: Push press
  4. Dumbbell lateral raise3 sets of 12 to 20
    Beginner · Shoulders, Neck · 3D demoLight weights. Rest 60 s; the last set can end 0 to 2 reps short of failureEasier: Band lateral raiseHarder: Smith machine upright row
  5. Incline reverse fly2 sets of 12 to 20
    Beginner · Shoulders, Back · 3D demoChest on the incline bench. Rest 60 s; stop 0 to 2 reps short of failureEasier: Prone Y-T-W raisesHarder: Bent-over reverse fly

Arms superset

2 rounds · Rest 60 s after each pair

  1. Hammer curl10 to 15 reps
    Beginner · Biceps, Forearms · 3D demoStop 0 to 2 reps short of failure. With pain on the thumb side of the wrist, curl with your palms up insteadEasier: Seated dumbbell curlHarder: Alternating hammer curl
  2. Dumbbell skull crusher (lying triceps extension)10 to 15 reps
    Intermediate · Triceps · 3D demoStop about 2 reps short: let your elbows, not your muscles, set the weightEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish Pose (Matsyasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • When a press tops out at your heaviest dumbbells, slow the lowering to 3 seconds and work up to 15 to 20 reps, taking the last set within a rep of failure.
  • If a press fails, lower the dumbbells to your chest and tip them out to the sides; never fight them over your face.
  • Check the locks or collars on adjustable dumbbells before every session.

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.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

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Questions people ask

How long does the dumbbell upper body workout b take?

About 45 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 wall. 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. 9 of its 11 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.