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Upper Body Dumbbell Workout

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This workout is designed to target your major upper body muscle groups, focusing on both pushing and pulling movements to maximize muscle engagement and overall strength development. The session begins with the Dumbbell Bench Press, a compound exercise that targets the chest, shoulders, and triceps. It is followed by the Dumbbell Bent Over Row, which focuses on the lats, rhomboids, and lower back muscles. These two exercises are performed as a superset, allowing for efficient muscle stimulation and time-efficient training. As the workout progresses, the focus shifts to the arms with Dumbbell Biceps Curls targeting the biceps, and Dumbbell One Arm Kickbacks emphasizing the triceps. The descending rep scheme (12, 10, 8) allows for a gradual increase in weight while fatiguing the muscles, leading to optimal muscle growth and strength gains. It's important to maintain proper form throughout each exercise and to challenge yourself with weights that are challenging but manageable to complete the designated reps. This workout is ideal for intermediate to advanced individuals looking to enhance upper body strength and hypertrophy.

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  • #Exercise / Sets
    1Dumbbell Bench Press3 sets • 12, 10 and 8 reps
    Dumbbell Bench Press
    2Dumbbell Bent Over Row3 sets • 12, 10 and 8 reps
    Dumbbell Bent Over Row
    3Dumbbell Biceps Curl3 sets • 12, 10 and 8 reps
    Dumbbell Biceps Curl
    4Dumbbell One Arm Kickback3 sets • 12, 10 and 8 reps
    Dumbbell One Arm Kickback
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