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Upper Body Shred: Dumbbells + Bodyweight

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

92K views on YouTube · Dan the HIIT Man · June 2025

Four upper-body blocks for back, chest, shoulders and arms, finished with kneeling presses.

  • 32 min
  • Dumbbells
  • 34 moves

The workout

Workout · 40s work · 20s rest

  1. Upright Row
  2. Bent Over Rows
  3. Shoulder Taps
  4. Skull Crushers
  5. Arnold Press
  6. Chest Press
  7. Overhead Triceps Extension
  8. Alternating Bicep Curls
  9. Wide Dumbbell Rows
  10. Lateral Raises

Round 2 · 30s work · 15s rest

  1. Shoulder Taps
  2. Diamond Push Ups
  3. Commandos
  4. Pike Shoulder Taps + Push Ups
  5. Plank Knee Tucks
  6. Triceps Dips
  7. Wide Push Ups
  8. Front to Side Raise Holds
  9. Circle Curls
  10. Hammer Press
  11. Bicep Curls
  12. Skull Crushers
  13. Alternating Snatches
  14. Dumbbell Skier Swings

Workout · 2 × 30s back to back · 20s rest

  1. Plank Row
  2. Cross Mountain Climbers
  3. Incline Chest Press
  4. Dumbbell Push Ups
  5. Iso Hammer Curls
  6. Tricep Kickbacks
  7. Lateral Raises
  8. Reverse Grip Chest Press
  9. Bent Over Wide Rows
  10. Good Morning
  11. Plank Toe Touches
  12. Low Plank Spider Climbers

Finisher · 30s each, no rest

  1. Kneeling Shoulder Press · right, then left

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