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Upper body dumbbell workouts
Chest, back, shoulders and arms with a pair of dumbbells. Most use two weights, a lighter pair for shoulders and a heavier pair for rows and presses.
93 workouts · 6 to 43 min · most watched first · by Tiff and Dan · newest September 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Bicep Workout with Dumbbells11 min · Dumbbells
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Bicep Workout with Dumbbells11 min · Dumbbells | 11 min | Dumbbells | |
| Upper Body Burner27 min · Dumbbells | 27 min | Dumbbells | |
| Total Arm Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Total Upper Body Dumbbell Workout37 min · Dumbbells | 37 min | Dumbbells | |
| Complete Upper Body Dumbbell Workout41 min · Dumbbells | 41 min | Dumbbells | Intermediate |
| Killer Arm and Shoulder Workout21 min · Dumbbells, Bench | 21 min | Dumbbells, Bench | |
| Arms and Shoulders Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Upper Body Strength: Supersets39 min · Dumbbells, Bench | 39 min | Dumbbells, Bench | Beginner-Intermediate, Intermediate |
| 20 Minute Upper Body Workout20 min · Dumbbells | 20 min | Dumbbells | |
| Dumbbell Back and Bicep Workout at Home38 min · Dumbbells | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
All 93
27 minUpper Body Burner
33 minTotal Arm Workout with Dumbbells
37 minTotal Upper Body Dumbbell Workout
41 minComplete Upper Body Dumbbell Workout
21 minKiller Arm and Shoulder Workout
33 minArms and Shoulders Workout with Dumbbells
39 minUpper Body Strength: Supersets
20 min20 Minute Upper Body Workout
38 minDumbbell Back and Bicep Workout at Home
11 minTricep Workout with Dumbbells & Bodyweight
35 minComplete Upper Body Workout with Weights
31 minChest and Tricep Workout with Dumbbells
36 minSculpt Your Back and Biceps
35 minDumbbell Chest & Tricep Workout: High Volume
21 minBack and Bicep Dumbbell Workout
25 minBrutal Shoulder Workout
36 minAbs & Arms Workout with Dumbbells
24 minIntense Chest Workout at Home: Dumbbells & Push Ups
39 minDumbbell Push Workout: Chest, Triceps & Shoulders
41 minArms & Abs Workout
41 minBack and Bicep Workout with Dumbbells
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
32 minLarger Chest Workout + Push Up Variations
Show all 93
30 minKiller Arms & Abs Workout with Weights
30 minUpper Body HIIT Dumbbell Workout
39 minTough Back & Biceps: Dumbbell Pull Workout
37 minBoulder Shoulders & Delts Workout with Dumbbells
36 minChest & Tricep Workout: Bodyweight + Dumbbells
38 minUpper Body Giant Supersets
30 minUpper Body HIIT with Dumbbells
34 minComplete Upper Body Push & Pull Dumbbell Workout
37 minDumbbell Arm Workout: Slow and Controlled
36 minPush Day: Chest & Shoulder Dumbbell Workout
36 minUltimate Push Workout: Chest, Shoulders + Triceps
36 minExplosive Back & Biceps Workout
27 minChest and Back Workout: Build Muscle Mass
36 minShoulders & Triceps Dumbbell Supersets
22 minDumbbell Arms & Shoulder Workout: Strength + Definition
36 minPush & Pull Dumbbell Workout: Chest & Back
13 minShoulder Workout with Dumbbells
10 minBigger Biceps: Dumbbells Only
34 minUltimate Upper Body Workout: Chest, Back & Shoulders Mash Up
20 minUpper Body Dumbbell Workout: Dynamic & Isometric
27 minThe Best Dumbbell Chest Workout for Building Muscle at Home
31 minDumbbell Arms & Abs Workout
39 minUpper Body Tabata HIIT with Dumbbells
36 minBack & Biceps Dumbbell Workout
27 minFull Shoulder Workout with Dumbbells
37 minComplete Upper Body Workout: Strength & Tone
17 minArms & Shoulder Workout with Dumbbells
15 minUpper Body Workout: Beginner Friendly
37 minAbs & Arms: Dumbbells & Bodyweight
37 minBuild Back & Biceps + Abs: Dumbbell Workout
37 minToned Abs & Defined Arms & Shoulders
36 minSolid Upper Body Workout: Killer Drop Sets
42 minShoulders & Abs: Pyramid
37 minDumbbell Upper Body Workout: Pyramid Sets
39 minDumbbell Definition Workout: Arms, Back, Shoulders
11 minBodyweight + Dumbbell Tricep Workout
39 minBack & Biceps: Pull Conditioning
20 minDumbbell Chest & Triceps Workout
28 minBack & Core Workout + Dumbbells
43 minUpper Body Workout with Dumbbells
40 minDumbbell Upper Body Sculpt
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
38 minDumbbell Upper Body Strength Workout
28 minArm Workout + Core: At Home with Dumbbells
38 minUpper Body Dumbbell Workout + Abs
35 minUpper Body HIIT Strength Workout: Dumbbells
36 minBack, Biceps & Abs Strength Workout
38 minBack & Glute Dumbbell Workout: Supersets
34 minBack, Chest & Abs: Upper Body Dumbbell Strength
34 minChallenging Back & Calves Workout with Dumbbells
39 minSculpted Arms & Abs: Dumbbell Workout
33 minBack & Biceps
35 minAbs & Arms: Abs First
32 minUpper Body Shred: Dumbbells + Bodyweight
32 minUltimate Upper Body Burn: Strength + Sweat
40 minArms & Shoulders Dumbbell Workout
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
29 minShoulder Workout with Dumbbells & Core
40 minFull Body Strength Dumbbell Workout: Upper & Lower Hypertrophy
41 minUpper & Lower Pull: Biceps Finisher
23 minBack & Glutes Superset Workout
43 minBuild Your Back & Biceps + Abs
10 min10 Minute Dumbbell Arm Workout
10 min10 Minute Dumbbell Chest Workout
10 min10 Minute Dumbbell Shoulder Workout
6 minIntense Upper Body HIIT: Dumbbell Workout
14 minIntense Shoulder Workout with Dumbbells
16 minChest Workout with Dumbbells
10 min10 Minute Dumbbell Back Workout
The moves we use most
Across these 93 workouts, these show up most often.
- Bent Over Rowin 37 workouts
- Hammer Curlsin 34 workouts
- Upright Rowin 32 workouts
- Arnold Pressin 30 workouts
- Skull Crushersin 28 workouts
- Chest Pressin 26 workouts
- Shoulder Pressin 26 workouts
- Lateral Raisesin 25 workouts
Questions
- Which of our upper body with dumbbells should I start with?
- Bicep Workout with Dumbbells. It's the most watched of these, with 2.5M views on YouTube. Biceps curls from every angle, finished with Zottman curls and 21s.
- How long are they?
- From 6 to 43 minutes. Most are about 35.
- Do I need equipment?
- Yes: all 93 use dumbbells.
- Are they good for beginners?
- 15 of the 93 are marked for beginners, and 12 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
