DUMBBELL ONLY UPPER BODY WORKOUT
Fitness & Training | 14 April 2025
Grab yourself a set of dumbbells and get amongst this dumbbell only Upper Body Workout!
This workout is formatted as a strength training session, which means you will complete each exercise for the designated number of sets and reps before moving on to the next.
WORKOUT OVERVIEW
DUMBBELL CHEST PRESS
3 SETS
12 REPS DUMBBELL CHEST PRESS
10 REPS DUMBBELL CHEST PRESS
8 REPS DUMBBELL CHEST PRESS
DUMBBELL BENTOVER ROW
3 SETS
10-12 REPS DUMBBELL BENTOVER ROW
DUMBBELL SHOULDER PRESS + HAMMER CURLS
3 SETS
10-12 REPS DUMBBELL SHOULDER PRESS
DUMBBELL SEATED BENTOVER REAR DELT RAISE + OVERHEAD TRICEP EXTENSION
3 SETS
10-12 REPS DUMBBELL SEATED BENTOVER REAR DELT RAISE
EXERCISE GUIDE:
Chest Press
Select 2 x dumbbells of the same weight which is suitable for your own personal ability. Lay with your back flat on the bench and feet planted flat on the floor. Push the dumbbells up so that your arms are directly over your shoulders and your palms are facing away from you in an overhand grip. Lower the dumbbells down and a little to the side so that your elbows are slightly below your shoulders and slightly below the bench. Hold for a moment at the bottom of the movement before pressing back up to the starting position. Make sure to keep your core engaged throughout this exercise and repeat this movement for the designated number of reps.
Dumbbell Bentover Row
Select 2 x dumbbells of the same weight which is suitable for your own personal ability. Stand with feet slightly wider than shoulder width distance apart and hinge at the hips Holding one dumbbell in each hand, let your arms come forward and bend your elbows so the weights are parallel with your chest. Slowly pull your arms back as if you were trying to touch your shoulder blades together. Return to the starting position and repeat this movement for the designated number of reps.
Shoulder Press
Select 2 x dumbbells of the same weight which is suitable for your own personal ability. Sit on a bench holding each dumbbell at shoulder height with an overhand grip. Keep your chest up, core engaged and look straight forward throughout the movement. Press the dumbbells upwards until your arms are straight. Slowly lower the weights back to the start position. Repeat this movement for the designated number of reps.
Hammer Curls
Select 2 x dumbbells of the same weight which is suitable for your own personal ability. Stand with feet slightly wider than shoulder width distance apart. Keep your shoulders down and maintain a strong and straight back. Maintain an engaged core throughout the exercise. Hold the dumbbells by your side in an overhand grip. Bending at the elbow, lift your right forearm to pull the weight toward your shoulder. Lower your right forearm to return to the starting position and repeat this movement with your left forearm. Continue this alternating movement for the designated number of reps.
Overhead Tricep Extension
Select 1 x dumbbell weight which is suitable for your own personal ability. Position the dumbbell overhead and slowly bend your elbows and lower the weight behind your head as far as you can. Keep your core engaged and keep this movement slow and controlled. Straighten your elbows and extend the weight back overhead. Repeat this movement for the designated number of reps.
Want more Upper & Lower Body Workout Splits?
- 2 x Upper Body Strength Workouts
- 2 x Lower Body Strength Workouts
- 1 x HIIT Session
Author | Danielle Robertson
Danielle is an online coach, personal trainer and Strength and Conditioning Coach with over 8+ years of experience in the industry. Danni is passionate about helping women transform their lives through health and fitness and has empowered thousands of women across the globe to achieve their goals through the WRK IT app, events and social media channels.
