Upper Body Workout with Dumbbells
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
139K views on YouTube · TIFF x DAN · May 2026
Shoulder, chest and triceps supersets, each paired with an abs move.
- 43 min
- Dumbbells
- Beginner-Intermediate, Advanced
- 42 moves
- Easier version shown
The workout
Warm up · 30s each
- Arm Circles
- Overhead Reach to Side Bend
- Hand Release Push Ups / Knee Push Ups
- Cobra Stretch
- Plank to Pike
- Chest Openers
Shoulders & abs · 2 × 45s back to back · 30s rest
- Shoulder Press
- Plank Toe Touches
- Lateral Raises
- Bicycle Crunches
- Arnold Press
- Plank Hold
- Front Raise · right, left, both
- L-Sit Toe Touches
- Upright Row
- Russian Twists
- 90° Lateral Raise
- Long Scissors
Chest & abs · 2 × 45s back to back · 30s rest
- Chest Press
- Oblique Heel Taps
- Chest Fly
- Crunch & Hold
- Reverse Grip Chest Press
- Straight Leg Raises
- Wide Grip Push Ups / Wide Knee Push Ups
- Alternating Cross Crunches
- Dumbbell Pullovers
- Sit Up to Reach
- Alternating Iso Hold Chest Press
- Single Leg Extensions
Triceps & abs · 2 × 45s back to back · 30s rest
- Skull Crushers
- Flutter Kicks
- Overhead Tricep Extension
- Reverse Crunches
- Close Grip Press
- Leg Circles
- Tricep Push Ups / Cobra Push Ups
- Plank T-Rotations
- Tate Press
- Extend to Tuck
- Tricep DipsElbows point back, not out. Lower with control.
- Plank Knee Tucks / Elbow Plank Knee Tucks
Cool down · 6 stretches · 30s each
More like this
39 minUpper Body Strength: Supersets
38 minDumbbell Back and Bicep Workout at Home
26 minFull Body Dumbbell Workout: Strength & Endurance
36 minAbs & Arms Workout with Dumbbells
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
41 minUpper & Lower Pull: Biceps Finisher
39 minBack & Biceps: Pull Conditioning
38 minUpper Body Dumbbell Workout + Abs