Upper Body Dumbbell Workout

Warm-Up

1. Arm Circles – 1 minute forward, 1 minute backward
2. Shoulder Shrugs – 2 sets of 15 reps
3. Torso Twists – 2 sets of 15 reps

Workout

1. 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.
2. 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.
3. 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.
4. Dumbbell Bicep Curls
   • 3 sets of 12-15 reps
   • Muscles targeted: Biceps
   • Stand with dumbbells at your sides, curl them up towards your shoulders.
5. 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.
6. 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.
7. 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.
8. 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

1. Cross-Body Arm Stretch – Hold for 30 seconds each side
2. Triceps Stretch – Hold for 30 seconds each side
3. 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.