Upper Body Dumbbell Workout
Warm-Up
- Arm Circles – 1 minute forward, 1 minute backward
- Shoulder Shrugs – 2 sets of 15 reps
- Torso Twists – 2 sets of 15 reps
Workout
- Dumbbell Bench Press
- 3 sets of 10-12 reps
- Muscles targeted: Chest, triceps, shoulders
- Lie on a bench, hold dumbbells at chest level, press up until arms are fully extended.
- Dumbbell Rows
- 3 sets of 10-12 reps per side
- Muscles targeted: Upper back, lats, biceps
- Bend over with a flat back, pull the dumbbell towards your hip, keeping elbow close to the body.
- Dumbbell Shoulder Press
- 3 sets of 10-12 reps
- Muscles targeted: Shoulders, triceps
- Sit or stand with a straight back, press dumbbells overhead until arms are fully extended.
- Dumbbell Bicep Curls
- 3 sets of 12-15 reps
- Muscles targeted: Biceps
- Stand with dumbbells at your sides, curl them up towards your shoulders.
- Dumbbell Tricep Extensions
- 3 sets of 10-12 reps
- Muscles targeted: Triceps
- Hold one dumbbell with both hands, extend it overhead, lower it behind your head, then press it back up.
- Dumbbell Lateral Raises
- 3 sets of 12-15 reps
- Muscles targeted: Shoulders
- Stand with dumbbells at your sides, lift them out to the sides until they reach shoulder level.
- Dumbbell Front Raises
- 3 sets of 12-15 reps
- Muscles targeted: Shoulders
- Hold dumbbells in front of your thighs, lift them straight up to shoulder level.
- Dumbbell Shrugs
- 3 sets of 15-20 reps
- Muscles targeted: Traps
- Stand with dumbbells at your sides, shrug your shoulders up towards your ears.
Cool Down
- Cross-Body Arm Stretch – Hold for 30 seconds each side
- Triceps Stretch – Hold for 30 seconds each side
- Shoulder Stretch – Hold for 30 seconds each side
Tips:
- Start with a weight that challenges you but allows you to complete each set with proper form.
- Rest for 60-90 seconds between sets.
- Ensure you maintain good form to prevent injury.
- Gradually increase the weight as you get stronger.