Strength · 25 min

Upper Body Dumbbell

Bench press, rows, presses and arms with dumbbells and a bench.

• 25 minutes
• Regular
• Dumbbell, Bench

Customise copies this workout to the Bench, where every move and number is yours to change.

You work chest, back and shoulders in three supersets, then finish with curls and triceps. Rows come right after each press so your upper back keeps pace with your chest. Leave two good reps in the tank on every set until the last round.

Kit

Dumbbell, Bench

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Arm Circles30 s
   • Band Pass-Through30 s · Or a towel held wide
   • Incline Push Up10 reps
   • Prone Y T Raise8 reps

2. Bench and row3 rounds

   Z4 Work
   • Dumbbell Bench Press8 to 12 reps
   • Single Arm Dumbbell Row8 to 12 reps each side

3. Press and fly3 rounds

   Z4 Work
   • Dumbbell Shoulder Press8 to 12 reps
   • Dumbbell Reverse Fly10 to 15 reps

4. Arms and shoulders2 rounds

   Z4 Work
   • Dumbbell Biceps Curl10 to 12 reps
   • Overhead Triceps Extension10 to 12 reps
   • Dumbbell Lateral Raise10 to 15 reps

5. Cool down

   Z1 Recover
   • Wall Chest Opener30 s each side
   • Thread the Needle30 s each side
   • Neck Half Circles30 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.