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THE COMPLETE UPPER-BODY DUMBBELL

WORKOUT
No gym? No sweat! With just a bench and some dumbbells you can
combine these 7 moves for a fierce upper-body workout that can be
done just about anywhere!
By Jimmy Pea, MS, CSCS | August 24, 2013
With all the training tools at your disposal, none are as easy to use or as convenient as
dumbbells. You can assemble a home gym set-up with just a couple of adjustable dumbbells
and an adjustable bench, and get a perfectly good workout without fighting the crowds at the
gym or plunking down several hundred dollars for a membership. Dumbbells have some
unique traits that other kinds of weight-training equipment dont offer, so compiling an alldumbbell workout is not only a great challenge for beginning lifters but also a solid go-to
change of pace for more advanced trainees.
This month we show you how to do a complete upper-body workout with nothing more than a
pair of dumbbells and an adjustable bench. When choosing exercises for larger muscle groups
such as chest, back and shoulders, its important to select multijoint or compound moves.
These engage more than a single pair of joints and thus recruit more muscle tissue. You can
also move more weight than with single-joint movements, which is necessary if your goal is to
build big muscles.

THE DUMBBELL ADVANTAGE

1) Balance required. Using dumbbells automatically forces every target muscle as well as
every synergistic or assistance muscle that surrounds it to engage. With more muscles being
called upon to perform each exercise, you actually work harder even though you may sacrifice
the amount of weight you can lift. Be sure to complete a thorough, progressive warm-up to
ready yourself for the working sets and reduce your risk of injury.
2) Perfect symmetry. With both arms forced to work independently, youll immediately detect
imbalances between the two. Be prepared to train your weaknesses, which will help you
maintain good overall symmetry.
3) Longer range of motion. When lifting a barbell, it simply goes up, the same as with most
machines that are locked in a predetermined pathway. But with dumbbells, you can move in
more than a single plane, which often means you can use a longer range of motion for better
overall muscular development.

UPPER-BODY DUMBBELL WORKOUT

One-Arm Dumbbell Row (Lower lats)

4 Sets x 6, 6, 10, 10 Reps

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Flat-Bench Dumbbell Press (Pecs)

4 Sets x 6, 6, 10, 10 Reps

Seated Overhead Dumbbell Press (All three delt heads)

Dumbbell Shrug (Upper traps)

4 Sets x 8, 8, 12, 12 Reps

3 Sets x 8, 8, 8 Reps

Seated One-Arm Overhead Dumbbell Extension (Triceps long head)

Alternating Dumbbell Curl (Both biceps heads)
Dumbbell Wrist Curl (Brachioradialis)

2 Sets x 10, 10 Reps

2 Sets x 10, 10 Reps

2 Sets x 12, 12 Reps

* Doesnt include warm-up sets; do as many as you need but never take warm-up sets to muscle
failure.
* Select a weight that causes you to fail in the designated rep range.

ONE-ARM DUMBBELL ROW

Training one arm at a time with this move proves unparalleled for growth. Because you can use
a little body english, you can actually recruit more muscle fibers and generate more force than
when using both arms simultaneously in the barbell bent-over version.
Do it Right: Lean forward at the waist, and place one knee and the same-side hand on a flat
bench. Keep your other foot on the floor beside the bench and grasp a dumbbell in the sameside hand, allowing the weight to hang straight down with your arm fully extended. Pull the
weight toward your hip, keeping your elbow in close. Pull your elbow as far back as you can,

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squeezing your shoulder blades together for a full contraction, then lower the dumbbell along
the same path. Repeat for reps, then switch arms.
Power Pointer: A common mistake is to bring the dumbbell straight up to the shoulder.
However, the best line of pull is up and back toward your hip. That provides a greater range of
motion and time under tension for the stubborn lower lats.

FLAT-BENCH DUMBBELL PRESS

This multijoint chest exercise is a proven mass-builder. Although youll quickly discover if one
side of your pecs is stronger than the other, you get a longer range of motion over the barbell
version because you can press both up and in rather than just up.
Do it Right: Lie faceup on the bench with your feet flat on the floor. Grasp a dumbbell in each
hand just outside your shoulders. Powerfully press the weights up and together, stopping when
theyre an inch or so away from touching. Slowly return to the start.
Power Pointer: Dont let the dumbbells touch at the top, because youll release tension on the
pecs and start getting into the habit of resting briefly at the top of each rep. Leave a few inches
between the weights so your pecs dont get a chance to relax.

SEATED OVERHEAD DUMBBELL PRESS

Because you dont have a bar in your hands, you can draw your elbows all the way back outside
your ears. That places more emphasis on the middle delts, the one delt head that makes you
appear wider. In contrast, with a barbell your elbows have to travel forward so the bar clears
your face, calling upon more front delts than middle delts.
Do it Right: Adjust the bench so your back is fully supported and upright, and grasp a dumbbell
in each hand above shoulder level with a pronated grip (palms facing forward). Strongly press
the weights overhead in an arc, but dont let them touch at the top. Lower under control back to

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the start.
Power Pointer: Dont stop the downward motion when your arms form 90-degree angles;
instead, bring the dumbbells all the way down until your elbows point toward the floor and the
weights are just above shoulder level. Its safe for your shoulders, and you recruit more muscle
fibers when using this greater range of motion.

DUMBBELL SHRUG

The range of motion here is only a few inches. The up-and-down movement should be fluid and
controlled, not explosive. Because youre using dumbbells, the neutral (palms-in) grip helps
keep your arms and shoulders in the most comfortable and safest position possible.
Do it Right: Stand erect holding a dumbbell in each hand at your sides with your palms facing
in. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling,
squeezing your traps at the top. Slowly reverse the motion, letting the weights lower your
shoulders as far as possible.

Power Pointer: Avoid rolling your shoulders it doesnt engage the upper traps more
successfully and can actually cause severe strain of the delicate rotator-cuff muscles. Keep the
motion strictly up and down.

SEATED ONE-ARM OVERHEAD DUMBBELL EXTENSION

With your arm overhead, youll better engage the largest and most dominant muscle on the
back of the arm, the meaty long head of the triceps. Thats true no matter what kind of
equipment you use cable, barbell or dumbbell.
Do it Right: Sit erect on an upright bench, feet flat on the floor. Grasp a dumbbell and hold it
overhead at full arm extension. Bending only your elbow, lower the weight behind your head
until your arm forms a 90-degree angle. Feel your triceps stretch, then press back up to full-arm

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extension and squeeze your tris hard at the top. Repeat for reps, then switch arms.
Power Pointer: Try the two-arm version, too, but keep your elbows in tight. Allowing them to
flare out wide reduces the muscular stress on the triceps.

ALTERNATING DUMBBELL CURL

Unlike the barbell curl, the alternating dumbbell curl allows you to perform whats called
supination at the top of each rep. Starting with a palms-in (neutral) grip, you can slowly turn
your wrists as you approach the top of the move, and that twisting motion allows for a better
peak contraction and overall growth.

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Do it Right: Stand erect holding a dumbbell in each hand at your sides. Keeping your chest up
and elbows in tight, curl one weight toward the same-side shoulder, turning your wrist up as
you go. Squeeze your biceps hard at the top, then lower to the start. Repeat with the opposite
arm.
Power Pointer: Of all the ways to perform this movement wrong, the most common is to try to
bring the weight as high as possible, which pulls your elbow away from your side. However, this
recruits the front delts and lessens the isolation on the biceps. Keep those elbows back!

DUMBBELL WRIST CURL

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The wrist curl goes last, and thats no accident. If you hit your forearms too early in your
workout, theyll fatigue and prevent you from maintaining a good grip when training larger
muscles like the back and biceps. This puts those bodyparts at a disadvantage because they
rely on the forearms to be fresh.
Do it Right: Sit at the end of a bench with your forearms flat on it, and grasp a dumbbell in
each hand with your palms up. Allow the weights to roll to your fingers, then use your wrists to
curl the dumbbells back to the start.

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Power Pointer: For a greater range of motion and stretch on the brachioradialis, keep your
thumb on the same side of the dumbbell handle as your fingers. This ensures that you fully
engage as much of the lower forearm as possible.

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6 BEST DUMBBELL EXERCISES FOR HIIT

This simple piece of kit can kick your fat-burning into overdrive

By Edward Lane 15.9.2015

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Burning calories and building muscle doesn't need to be complicated. One piece of kit and a full
body routine, designed to cover all the major muscle groups, has the power to incinerate your
spare tyre and carve out cobblestone abs in its place. "This is not a workout that focuses on
lifting as much as you can," says personal trainer, Phil Sims. "This is a fat burning workout with
a focus on intensity." Using the Tabata protocol guarantees a high volume of reps in a short
period of time, which fires up your EPOC engines to keep your body burning fat for hours after
you've collapsed in a puddle of your own sweat.

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Complete each exercise: 20 seconds on / 10 seconds off for 8 rounds and a total 4 mins of lungbusting awfulness. Then rest for 2 minutes, try not to cry, and move onto the next exercise
good luck (you're going to need it.)
Dumbbell Goblet Squat
When it comes to burning calories you need to call in the big hitters. Squats increase growth
hormone naturally, which boosts overall testosterone levels for faster muscle growth. Holding the
weight in front makes the move more stable and helps you master proper technique. This means
you can sink deeper into your squats to activate more muscle fibres and incite a greater hormone
spike.
Single Arm Dumbbell Row
Exercising your upper back without machines isnt easy, but that isn't an excuse to leave these
all-important muscles out of your routine. Focus on contracting your back muscles during every
rep and lower the weight slowly to keep the muscle fibres under tension. This exercise also
strengthens your biceps, shoulders and, because you're working single-arm, you can even out
strength imbalances too, says Sims.
One Arm Dumbbell Swing
This exercise combines momentum and muscle control to target your hamstrings and glutes. But,
with proper form, this move will also activate your lower back, quadriceps and shoulders. It's a
total-body fat-burner that'll leave you wishing for longer than the 2 minute rest period.
Dumbbell Lunge
Working one leg at a time wipes out muscle imbalances, ramps up your calorie burn and boosts
testosterone levels. Focus on keeping your knees stable to minimise your risk of injury. Fatigue
will make perfect form essential.
Incline Dumbbell Press
The 45 degree incline activates your front deltoids (shoulders) and also targets the stubborn
upper chest to ensure your new pecs aren't bottom heavy. "Pick a light weight and use a full
range of motion," says Sims. "A lot of guys let their egos take over, pick a big weight and end up
using poor form."
Renegade Row
This is a multi-joint exercise that increases strength in your back, shoulders, triceps, and biceps.
However, the instability created when you enter a 3-point position (one arm off the ground) also

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engages your core and generates some serious isometric ab contractions. This will harden up
your mid-section and have a carry over benefit to all of your bigger lifts, says Sims.
Photography: Getty

EXERCISES STEP-BY-STEP
Print

Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.

01
Dumbbell goblet squat
Sets: 8 / Reps: 20 secs / Rest: 10 secs
Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of
your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up
and repeat.
Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.

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02
Single arm dumbbell row
Sets: 8 / Reps: 20 secs / Rest: 10 secs
Head to a flat bench and place your right hand against it under your shoulder, keeping your arm
straight. Rest your right knee on the bench and step your other leg out to the side. With your free
hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with
the floor. Lower slowly back to the floor and repeat.
Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.

03
One arm dumbbell swing
Sets: 8 / Reps: 20 secs / Rest: 10 secs

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Hold a dumbbell at arms length between your legs. Sink into a squat and swing the dumbbell
through your legs before immediately driving yourself forward, bringing the dumbbell up
towards your head as you straighten your legs. Repeat this movement, then swap sides.
Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.

04
Dumbbell lunge
Sets: 8 / Reps: 20 secs / Rest: 10 secs
Stand upright with dumbbells at your side, palms facing your body. Lunge forward as far as you
can with your right leg, bending your trailing knee so it almost brushes the floor. Use the heel of
your right foot to push your upper body back to the starting position. Repeat with the opposite
leg.
Rest for 2 mins after you've completed the 8 sets before moving onto the next Tabata session.
(If you're doing this in your living room and don't have a bench, drop into floor press for
homegrown gains.)

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05
Incline dumbbell press
Sets: 8 / Reps: 20 secs / Rest: 10 secs
Lie back on a bench set to a 30-degree angle and lift the weights up to shoulder height, palms
facing away from you. Breathe out as you press up with both arms. Lock out your arms and
squeeze your chest before returning slowly to the start position.
You're nearly there. One more Tabata to go.

06
Renegade row
Sets: 8 / Reps: 20 secs / Rest: 10 secs

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Get into a press-up position with your hands on the handles of two dumbbells. Keeping your core
tensed, row the right dumbbell up to your abs then return to the start position. Repeat with the
left dumbbell to complete one rep.