Dumbbell strength
Upper body with dumbbells
Shoulders, arms, chest and back — paired exercises with short rests to keep it moving.
Pairs of exercises (push then pull) let one set of muscles rest while the other works. Complete two rounds.
The plan
Warm-up 3 min 45 sec
- March on the spot1 min 30 sec
- Heel digs with punches45 sec
- Shoulder rolls30 sec
- Small knee bends30 sec
- Arm circles, small to large30 sec
Main set 2 rounds — rest 1 min between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Dumbbell shoulder press |
10 reps | 30 sec |
 Bent-over dumbbell row |
12 reps | 30 sec |
 Incline press-up |
10 reps | 30 sec |
 Biceps curl |
12 reps | 30 sec |
 Overhead triceps extension |
12 reps | 30 sec |
 Lateral raise Light weights |
10 reps | 30 sec |
 Band pull-apart Optional — use a band if you have one |
15 reps | 30 sec |
Cool-down 2 min
- Chest stretch, hands clasped behind you20 sec
- Overhead triceps stretch, left20 sec
- Overhead triceps stretch, right20 sec
- Neck rotation, slowly to each side30 sec
- Child's pose30 sec
This workout is part of: 4-week dumbbell foundations.