Intermediatestrength
Upper-Body Dumbbell Strength
Focus on chest, back, shoulders and arms with dumbbells.
40 min
Dumbbells
Benefits
- upper-body strength
- muscle balance
- postural support
- functional carrying strength
Exercise Breakdown
Dumbbell Chest Press
3x10 • Rest 60 seconds
Press dumbbells from chest upward, lower with control.
Dumbbell Flye
3x12 • Rest 60 seconds
Lie back, arms wide with slight bend, bring dumbbells together.
Dumbbell Bent-over Row
3x10 • Rest 60 seconds
Hinge at hips, row dumbbells toward waist.
Dumbbell Shoulder Lateral Raise
3x12 • Rest 45 seconds
Raise arms laterally to shoulder height, slight elbow bend.
Dumbbell Biceps Curl
3x12 • Rest 45 seconds
Curl dumbbells up keeping elbows close, lower slowly.
Triceps Kickback
3x12 • Rest 45 seconds
Hinge forward, extend arms behind you, control back down.
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