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Total Upper Body Dumbbell Workout

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

1.2M views on YouTube · TIFF x DAN · January 2024

Fifteen upper-body moves for shoulders, back, biceps, chest and triceps, then a plank-row finisher.

  • 37 min
  • Dumbbells
  • 18 moves

The workout

Workout · 40s work · 20s rest

2 rounds

  1. Shoulder Press
  2. Upright Row to 90° Raise
  3. Lateral to Front Raise

2 rounds

  1. Bent Over Rows
  2. Renegade Rows
  3. Dumbbell Swing

2 rounds

  1. Standard Curls
  2. Hammer Curls
  3. Reverse Curls

2 rounds

  1. Twist Press
  2. Dumbbell Flyes
  3. Reverse Grip Chest Press

2 rounds

  1. Tricep Kickbacks
  2. Overhead Extensions
  3. Tricep Press

Finisher · 30s each, no rest

  1. Plank Row · right, then left
  2. Superman
  3. Dumbbell Push Ups

Cool down · 12 stretches · 20s each

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