Are you ready to transform your upper body? This 20-minute dumbbell upper-body workout is designed to sculpt and strengthen your biceps, triceps, shoulders and more. All you need is a mat and a pair of dumbbells to get started!
The workout overview
Time: 20 minutes
- Warmup: 6 moves (30 seconds each)
- Round 1: 4 moves (45 seconds each, 10 seconds rest), repeat for two rounds
- Round 2: 4 moves (45 seconds each, 10 seconds rest), repeat for two rounds
- Round 3: 3 moves (30 seconds each), repeat for two rounds
Equipment: Mat, dumbbells
Warmup exercises
For each warmup exercise, complete as many reps as possible in 30 seconds.
- Cactus arms: Stand with feet hip-width apart, bring elbows together and up to form 90-degree angles, then open and close elbows.
- Shoulder rolls: Lift shoulders towards ears, pull shoulder blades back, and roll them down.
- Jumping jacks: Jump legs open while raising arms overhead, then return to start.
- Inchworm walkouts: Walk hands out to plank position, then walk back to standing.
- Shoulder taps: In plank position, tap opposite shoulder with each hand while keeping hips stable.
- Downward dog to plank: Move from plank to downward dog and back.
Round 1 exercises
Complete as many reps as possible in 45 seconds for each exercise, resting for 10 seconds in between. Repeat for two rounds.
- Alternating military press: Kneel with one leg forward, press dumbbells overhead alternately.
- Single-arm bent-over row (Right side): Hinge at hips, pull elbow back with dumbbell.
- Single-arm bent-over row (Left side): Repeat on the left side.
- Reverse table-top pull-through: In reverse table-top position, lower and pull body back through.
Round 2 exercises
Again, complete as many reps as possible in 45 seconds, resting for 10 seconds in between. Repeat for two rounds.
- Renegade row: In plank position, pull dumbbell towards ribs alternately.
- Glute bridge chest press: In glute bridge position, press dumbbells overhead.
- Alternating side plank: Rotate to open chest while in plank position.
- Seated arnold press: Seated with dumbbells, press overhead while rotating palms forward.
Round 3 exercises
Complete as many reps as possible in 30 seconds for each exercise, then repeat for two rounds.
- Dumbbell leg lowers: Lying on back, lower legs while holding dumbbells overhead.
- Reverse crunch: Curl knees into chest while lying on back.
- Plank hold: Hold plank position for 30 seconds.
Ready to build strength and confidence? Let’s get started!
