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Complete Upper Body Push & Pull Dumbbell Workout

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

342K views on YouTube · TIFF x DAN · May 2023

Push and pull dumbbell work for shoulders, back, chest and arms, finished with push up variations.

  • 34 min
  • Dumbbells, Yoga Block
  • Intermediate
  • 25 moves

The workout

Shoulders · 40s work · 20s rest

  1. Shoulder Press · right, then left
  1. Arnold Press · right, then left
  1. Rear Delt Row · right, then left
  1. Front Raise
  2. Alternating Upright Row

Back · 40s work · 20s rest

  1. Bent Over Row · right, then left
  1. Bent Over Supinated Row · right, then left
  1. Bent Over Wide Row · right, then left
  1. Plank Rows
  2. Renegade Rows

Biceps · 40s work · 20s rest

  1. Alternating Hammer Curls
  2. Alternating Twist Curls

Chest · 40s work · 20s rest

  1. Iso Chest Press · right, then left
  1. Chest Press
  2. Negative Chest Press
  1. Chest Flyes
  2. Pullover to Diamond Press
  1. Narrow Press
  2. Dumbbell Push Ups

Triceps · 40s work · 20s rest

  1. Skull Crushers
  2. Overhead Tricep Extensions

Finisher · 20s each, no rest

  1. Diamond Push Ups
  2. Tricep Push Ups
  3. Wide Push Ups
  4. Push Up Low Hold

Cool down · 12 stretches · 20s each

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