Upper body dumbbell workout

Workout overview

This balanced upper body routine hits all major muscle groups for proportional development. It uses supersets (paired exercises) to maximize efficiency and keep your heart rate elevated.

Workout structure:

• 6 exercises in 3 supersets
• 3 sets of 10-12 reps per exercise
• Rest 60-90 seconds between supersets

Equipment needed:

• 2 pairs of dumbbells (one lighter, one heavier)
• A bench or sturdy chair (optional, floor works too)

Warm-up (5 minutes)

Complete before starting:

• 2 minutes light cardio (jumping jacks, high knees)
• 10 arm circles each direction
• 10 shoulder shrugs
• 10 bodyweight push-ups

Superset 1: Chest and back

Exercise 1A: Dumbbell chest press

Sets: 3 | Reps: 10-12

How to perform:

1. Lie on a bench or floor, dumbbell in each hand
2. Position weights at chest level, palms facing feet
3. Press weights up until arms are extended
4. Lower slowly to starting position
5. Repeat

Key points:

• Keep feet flat on the floor
• Maintain slight arch in lower back
• Don't lock elbows at the top

Exercise 1B: Bent-over row

Sets: 3 | Reps: 10-12

How to perform:

1. Hinge at hips, back flat, slight knee bend
2. Hold dumbbells hanging below shoulders
3. Pull weights up toward your hips
4. Squeeze shoulder blades together at top
5. Lower with control and repeat

Key points:

• Keep core tight throughout
• Don't round your back
• Pull elbows past your torso

Rest 60-90 seconds, then repeat superset

Superset 2: Shoulders and arms

Exercise 2A: Overhead press

Sets: 3 | Reps: 10-12

How to perform:

1. Stand or sit with dumbbells at shoulder height
2. Palms facing forward, elbows below wrists
3. Press weights directly overhead
4. Bring dumbbells together at the top
5. Lower to starting position and repeat

Key points:

• Keep core engaged (don't arch back)
• Full range of motion
• Control the negative (lowering) phase

Exercise 2B: Bicep curl

Sets: 3 | Reps: 10-12

How to perform:

1. Stand with arms at sides, palms facing forward
2. Keep elbows close to your body
3. Curl both dumbbells toward shoulders
4. Squeeze biceps at the top
5. Lower slowly and repeat

Key points:

• Don't swing the weights
• Keep upper arms stationary
• Full extension at the bottom

Rest 60-90 seconds, then repeat superset

Superset 3: Isolation finishers

Exercise 3A: Lateral raise

Sets: 3 | Reps: 12-15

How to perform:

1. Stand with dumbbells at your sides
2. Keep slight bend in elbows
3. Raise arms out to the sides until parallel to floor
4. Lead with your elbows, not your hands
5. Lower with control and repeat

Key points:

• Use lighter weights for this exercise
• Don't shrug shoulders
• Control the movement throughout

Exercise 3B: Tricep kickback

Sets: 3 | Reps: 12-15

How to perform:

1. Hinge forward at hips, back flat
2. Hold dumbbells, upper arms parallel to floor
3. Extend forearms back until arms are straight
4. Squeeze triceps at the top
5. Lower and repeat

Key points:

• Keep upper arms locked in position
• Focus on the squeeze at extension
• Use controlled movements

Rest 60-90 seconds, then repeat superset

Cool-down (5 minutes)

After completing all supersets:

• 30 seconds doorway chest stretch (each side)
• 30 seconds overhead tricep stretch (each arm)
• 30 seconds cross-body shoulder stretch (each arm)
• 60 seconds child's pose with arms extended

Weight selection guide

Exercise	Men	Women
Chest press	10-15kg	5-8kg
Bent-over row	10-15kg	5-8kg
Overhead press	8-12kg	4-6kg
Bicep curl	8-12kg	4-6kg
Lateral raise	4-6kg	2-4kg
Tricep kickback	4-6kg	2-4kg

Start lighter and increase as needed

Progression

Week 1-2: Focus on form with lighter weights Week 3-4: Increase weight by 1-2kg where possible Week 5-6: Add 1-2 reps per set Week 7-8: Increase weight again or add a 4th set

Programming tips

• Do this workout 2x per week with 48+ hours between
• Pair with lower body workouts for balance
• Track your weights and reps for progressive overload
• Eat sufficient protein (1.6-2.2g per kg bodyweight)