30 min upper body dumbbell workout

Upper Body (30 Minutes)

Elevate your upper body strength and definition with this comprehensive workout, requiring only dumbbells and a bench. Perform 3-4 sets of each exercise, resting for 45-60 seconds between sets for optimal results.

1. Bent Over Dumbbell Rows – 10 Reps

Engage multiple back muscles with bent over dumbbell rows. Hold a dumbbell in each hand with an overhand grip, hinge forward at the hips until your torso is approximately 45-90 degrees from your legs. Keep your back flat and arms extended downward. Initiate the movement by driving your elbows straight back, squeezing your shoulder blades together at the top. Lower the dumbbells with control and repeat.

2. Overhead Dumbbell Press – 8 Reps

Strengthen your shoulders, chest, upper back, and triceps with the overhead dumbbell press. Stand with feet shoulder-width apart, holding dumbbells at shoulder height with elbows bent at 90 degrees. Press the dumbbells overhead without fully extending your arms. Pause at the top before slowly returning to the starting position with control.

3. Dumbbell Chest Press – 10 Reps

Target your chest, triceps, and shoulders with the dumbbell chest press. Lie back on a flat bench, feet planted firmly on the floor, and shoulder blades squeezed together with a slight arch in your back. Hold a dumbbell in each hand just above and outside your shoulders, palms facing down. Push the dumbbells up by extending your elbows until your arms are straight. Lower the weights back to shoulder level with control.

4. Lateral Raises – 8 Reps

Isolate your shoulders and upper back with lateral raises. Stand with feet shoulder-width apart, holding dumbbells by your sides with palms facing inwards. Engage your core and glutes for stability as you raise your arms out to the sides until they're parallel to the floor. Maintain a slight bend in your elbows and pause at the top before lowering back down slowly.

Let me know how you get on!