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Dumbbell Upper Body Strength Workout

Push and pull supersets for your whole upper body, then a 2-minute AMRAP.

  • 38 min
  • Dumbbells
  • Intermediate, Advanced
  • 32 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.

126K views on YouTube · Dan the HIIT Man · September 2025

The workout

Warm up · 30s each

  1. Arm Swings
  2. Standing Arm Pulses
  3. Shoulder Shrugs
  4. Shoulder Taps
  5. Push Up to Down Dog
  6. Plank T-Rotations

Supersets · 2 × 45s back to back · 30s rest

  1. Dumbbell Chest Press
  2. Plank Rows
  1. Shoulder Press
  2. Supinated Curls
  1. Push Ups
  2. Superman PullsLift arms and legs, then pull your elbows toward your hips.
  1. Lateral Raises
  2. Overhead Triceps Extension
  1. Bent Over Wide Rows
  2. Arnold Press
  1. Twist Curls
  2. Triceps Dips
  1. Dumbbell Pullovers
  2. Dumbbell Flyes
  1. Bent Over Rows
  2. Upright Rows
  1. Crossbody Curls
  2. Dumbbell Skull Crushers
  1. Rear Delt Rows
  2. Front Raises
  1. Single Arm Row · right, then left
  1. Kneeling Shoulder Press · right, then left
  1. Concentration Curl · right, then leftElbow on your inner thigh. No swinging.
  1. Iso Chest Press · right, then leftOne arm holds the press while the other works.

Finisher · 2 min AMRAP

  1. Dumbbell Push Ups · 5 reps
  2. Upright Rows · 5 reps
  3. Bent Over Rows · 5 reps
  4. Curl to Press · 5 reps

Cool down · 6 stretches · 30s each

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