This 20-minute upper body workout uses the best exercises to sculpt sexier, stronger muscles you’ll want to show off all year—including your shoulders, biceps, triceps, and more.
At Home Dumbbell Upper Body Workout
Try these 6 strength exercises 👉
1
RENEGADE ROW + WALK THE PLANK
Targets: center glutes & quads Go for range of motion in your squats. Sink your butt back and keep your chest lifted!
2
BICEP CURLS
Targets: chest/ shoulders Modify to the knees - if you are just getting started with push-ups, I talk here on how to get started!
3
OVERHEAD TRICEP EXTENSIONS
Targets: core, back, and balance This is a great move for balance. Send opposite arm forward and opposite leg back while maintaining a straight back.
4
TRICEP KICKBACKS
Targets: center glutes, quads, and biceps Start with a reverse lunge, come to the top and do a bicep curl for upper body/ lower body strength combo!
5
PUSH-UP + ROW + REACHES
Targets: chest and glutes With the glute bridge hold, the lower body is isolated. But the focus is on the strength with dumbbells on the chest!
6
SEATED OVERHEAD PRESS
Targets: chest and glutes With the glute bridge hold, the lower body is isolated. But the focus is on the strength with dumbbells on the chest!
SCREENSHOT THE WORKOUT
1. Renegade Row + Walk the Plank 2. Bicep Curls 3. Tricep Extensions 4. Tricep Kickbacks 5. Push-Up + Row + Reaches 6. Seated Overhead Press DO IT: 45 Seconds on/ 15 seconds rest Repeat x 2 for a 20-minute workout
TAP BELOW FOR MORE Dumbbell Upper Body Workouts TO DO AT HOME!