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The Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders

Shoulders, back, chest, biceps and triceps in turn, then a push up finisher.

  • 27 min
  • Dumbbells
  • Intermediate
  • 27 moves

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

546K views on YouTube · TIFF x DAN · September 2022

The workout

Shoulders · 40s work · 20s rest

  1. Lateral Raises
  2. Upright Row
  3. Arnold Press
  4. 90-Degree Lateral Raises
  5. L-Sit Shoulder Press

Back · 40s work · 20s rest

  1. Bent Over Alternating Row
  2. Good Morning
  3. Bent Over Alternating Wide Row
  4. Dumbbell Swing
  5. Bent Over Alternating Supine Row

Chest · 40s work · 20s rest

  1. Alternating Pec Raises
  2. Chest Press
  3. Dumbbell Flyes
  4. Diamond Press
  5. Wide Push Ups

Biceps · 40s work · 20s rest

  1. Drag Curls
  2. Alternating Twist Curls
  3. Circle Curls
  4. Crossbody Curls
  5. 90-Degree Alternating Hold Curls

Triceps · 40s work · 20s rest

  1. Dips
  2. Skull Crushers
  3. Tate Press
  4. Narrow Push Ups
  5. Overhead Extensions

Finisher · 10s each, no rest

  1. Wide Push Ups
  2. Standard Push Ups
  3. Narrow Push Ups
  4. Diamond Push Ups

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