# Upper Body Dumbbell Workout #3

- Canonical: https://fitwill.app/sk/workout/26b1e302-3c67-4e1b-833a-36838d37e0dd/upper-body-dumbbell-workout-3/

Home | Single Workout | Beginner: 6 exercises

## Description

This workout is designed to target your biceps, triceps, and core muscles using a combination of dumbbell exercises and floor crunches. The workout consists of 6 exercises performed over 4 sets each, with the number of reps decreasing from 20 to 12 as the sets progress, challenging your muscles with higher intensity as you go.

The first superset includes Dumbbell Seated Bicep Curls and Dumbbell One Arm Triceps Extensions. This superset focuses on the arms, engaging both the biceps and triceps for a complete upper arm workout. Moving on, the second superset comprises Dumbbell Bent Over Rows and Dumbbell Bench Seated Presses, targeting the back and shoulder muscles to enhance overall upper body strength.

To finish off the workout, Dumbbell Standing Alternate Vertical Front Raises further engage the shoulder muscles to improve shoulder stability and strength. Additionally, Floor Crunches are included to strengthen and tone the core, ensuring a complete upper body and abdominal workout.

Remember to maintain proper form throughout each exercise, engage your core, and use challenging weight to see progress and build strength. It's important to warm up before starting the workout and cool down afterward to aid in muscle recovery. Incorporate this workout into your fitness routine to see improvements in upper body strength and muscle definition over time.

1. [Bicepsový Zdvih S Jednoručkami V Sede](https://fitwill.app/sk/exercise/1677/dumbbell-seated-bicep-curl.md): 4 sets • 20, 15, 12 and 12 reps
2. [Jednoručná Extenzia Tricepsu S Jednoručkou V Sede – Pravá Strana](https://fitwill.app/sk/exercise/0362/dumbbell-one-arm-triceps-extension.md): 4 sets • 20, 15, 12 and 12 reps
3. [Príťahy Jednoručiek V Predklone](https://fitwill.app/sk/exercise/0293/dumbbell-bent-over-row.md): 4 sets • 20, 15, 12 and 12 reps
4. [Tlaky S Jednoručkami V Sede Na Lavičke](https://fitwill.app/sk/exercise/0290/dumbbell-bench-seated-press.md): 4 sets • 20, 15, 12 and 12 reps
5. [Striedavé Predpažovanie S Jednoručkami V Stoji](https://fitwill.app/sk/exercise/1230/dumbbell-standing-alternate-vertical-front-raises.md): 4 sets • 20, 15, 12 and 12 reps
6. [Skracovačky Na Zemi](https://fitwill.app/sk/exercise/0274/floor-crunches.md): 3 sets • 20 reps