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Upper Body Dumbbell Workout #3

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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.

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  • #Exercise / Sets
    1Dumbbell Seated Bicep Curl4 sets • 20, 15, 12 and 12 reps
    Dumbbell Seated Bicep Curl
    2Dumbbell One Arm Triceps Extension (R)4 sets • 20, 15, 12 and 12 reps
    Dumbbell One Arm Triceps Extension (R)
    3Dumbbell Bent Over Row4 sets • 20, 15, 12 and 12 reps
    Dumbbell Bent Over Row
    4Dumbbell Bench Seated Press4 sets • 20, 15, 12 and 12 reps
    Dumbbell Bench Seated Press
    5Dumbbell Standing Alternate Vertical Front Raises4 sets • 20, 15, 12 and 12 reps
    Dumbbell Standing Alternate Vertical Front Raises
    6Floor Crunches3 sets • 20 reps
    Floor Crunches