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20 Minute Upper Body Workout

Twenty upper-body moves, 40 seconds each: shoulders, back, biceps, triceps, then chest.

  • 20 min
  • Dumbbells
  • 19 moves

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

942K views on YouTube · TIFF x DAN · January 2021

The workout

Shoulders · 40s work · 20s rest

  1. Shoulder Press
  2. Arnold Press
  3. Lateral Raises
  4. Front Raises
  5. Straight Upright Row

Back · 40s work · 20s rest

  1. Bent Over Row
  2. Bent Over Row · palms up
  3. Renegade Row · alternating

Biceps · 40s work · 20s rest

  1. Zottman Curl
  2. Bicep Lowers
  3. Bicep Uppers
  4. Hammer Curls

Triceps · 40s work · 20s rest

  1. Overhead Tricep Press
  2. Skull Crushers
  3. Tricep Kickbacks
  4. Diamond Tricep Press · on the floor

Chest · 40s work · 20s rest

  1. Lat Pullover · on the floor
  2. Pec Squeeze Crossovers · alternating
  3. Chest Press · on the floor
  4. Wide Chest Flys · on the floor

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