Upper Body (Dumbbells)

About This Workout

Curls, presses, rows, the whole upper body catalog, but with actual weight in your hands this time. Grab a pair of dumbbells you can lift for twelve reps without your face turning red on rep eight, and go to work on arms, shoulders, chest and back in one go. Six exercises rotate through every major upper body muscle, so nothing gets neglected.

Muscle Groups

Biceps, shoulders, back, chest, triceps

Equipment

A pair of dumbbells

Level

Intermediate

Duration

14-21 min

Exercises In This Workout

Exercise	How to do it	Level
Dumbbell Bicep Curls	Elbows pinned to your sides, curl the dumbbells up, then lower them slower than you think you need to.	Beginner
Dumbbell Shoulder Press	Press the dumbbells overhead until your arms straighten, then bring them back down to shoulder height.	Intermediate
Dumbbell Bent-Over Row	Hinge forward with a flat back and row the dumbbells up toward your ribs.	Intermediate
Dumbbell Chest Press	Lying down, press the dumbbells straight up over your chest, then lower them back to shoulder height.	Intermediate
Dumbbell Lateral Raises	Arms slightly bent, lift the dumbbells out to the sides until they're level with your shoulders.	Intermediate
Dumbbell Tricep Kickbacks	Hinge forward, elbow bent, then straighten your arm back behind you, that's the whole kickback.	Intermediate