Workout Details

  • Duration: 16 Minutes
  • Calorie Burn: 84-141
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Upper Body

Upper Body Strength Training - At Home Upper Body Workout with Dumbbells

Quick & efficient, this workout includes everything you need for a thorough upper body strength routine, and absolutely nothing that you don't. In under 20 minutes, you will have targeted your biceps, triceps, shoulders, upper back, latissimus dorsi, pectoralis, deltoids & rotator cuffs. 

For best results, make sure to lift as heavily as you can control. Form is always the first priority, but beyond that you will want to focus on really pushing yourself and making sure that the last 2-3 reps are very difficult to complete (in this case, that would be repetitions 8-10).
The only thing you need for this workout is a set of dumbbells and an optional bench - a bench is ideal for a lot of the upper body exercises shown in this video, but we have demonstrated how you can modify and do them on the floor if you don't have access to a bench or something similar (a physioball works as well, for example).

Workout Structure
Upper body supersets for strength, increased muscle tone, and muscle mass. There is no warm up or cool down in this particular video; make sure to do one of each before and after you finish this routine.

  • 6 Strength exercises in an ABAB format
  • 2 Sets of each exercise
  • 10 Reps Each
  • Calories Burned: 84-142

Suggested Warm Ups: 

Suggested Cool Downs: 

Printable Upper Body Workout
Chest Fly
Reverse Fly

Ventral Raise

Bicep Curl
Tricep Kickback