The Ultimate Upper Body Strength Workout with Dumbbells
Build strength and muscle with this 35 min upper body dumbbell workout targeting your chest, triceps, and abs. This hypertrophy focused routine uses a range of dumbbells to maximize results, especially if you progressively increase weight between the 1st and 2nd sets. For example, I started with 50 lb dumbbells for the iso hold chest press and increased to 55 lbs for the second set. If you don’t have multiple weights, use lighter dumbbells for abs, medium for triceps, and heavy for chest exercises.
A bench is optional but recommended for a greater range of motion and muscle activation. Whether you're a beginner or advanced, we’ve got modifications to suit your fitness level. Let’s pick up those weights, push hard, and get stronger together!
Save this video to a playlist and come back to this workout weekly, continuing to increase weight, if you want to get stronger over time! See below for more workout details
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WORKOUT DETAILS
⏱️ Duration: 35 minutes
🏋️ Equipment: range of dumbbells: light, medium & heavy
⏱️ Intervals: 30 sec work, 30 sec rest
⏱️ Finisher: 20 sec work x3, no rest
Exercises for this 35 min upper body strength workout with dumbbells:
Warm Up // 30x6
00:25 Arm Circles
00:55 Chest Openers
01:25 Hand Release Push Ups
01:55 Plank to Pike
02:25 Cobra Stretch
02:55 Torso Twists
REST 30
Main Workout // 30s On / 30s Off
Round 1 (Chest Focus)
03:55 1a. Iso Hold Dumbbell Chest Press R
04:55 1b. Iso Hold Dumbbell Chest Press L
05:55 1c. Reverse Grip Chest Press
06:55 1d. Dumbbell Chest Fly
Repeat
REST 30
Round 2 (Triceps Focus)
11:55 2a. Overhead Triceps Extension
12:55 2b. Tate Press
13:55 2c. Close Grip Push Ups
14:55 2d. Skull Crushers
Repeat
REST 30
Round 3 (Abs Focus)
19:55 3a. Dumbbell Russian Twists
20:55 3b. Leg Raises - DB between feet
21:55 3c. Dumbbell Weighted Crunch
22:55 3d. Hollow Body Hold with Dumbbell
Repeat
REST 30
Round 4 (Chest & Triceps Mix)
27:55 4a. Neutral Grip Dumbbell Chest Press
28:55 4b. Diamond Push Ups
29:55 4c. Dumbbell Pullover
30:55 4d. Tricep DipsRepeat
REST 30
Finisher // 20/20/20
35:55 Tricep Push Ups
36:15 Push Up Low Hold
36:35 Wide Push Ups
REST 20
37:15 Cool Down & Stretch // 20x9
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!