You don't always need a full rack of weights or collection of gym machines to get a great workout. In this upper body workout, we’ve used just a pair of Adjustable Dumbbells and a weight bench to hit all the major upper body muscles.
It’s a classic push/pull strength-based workout, ideal for anyone wanting to build strength and put on muscle at home or in the gym. It’s simple, no frills but highly effective - tried and tested to make sure your upper body is well and truly put through its paces.
With a combination of pushing and pulling exercises, this balanced workout session hits your chest, shoulders, triceps, upper back and biceps.
Adjustable Dumbbell Upper Body Workout
Single Arm Dumbbell Row
Muscles Targeted - Lats, biceps, and upper back.
Sets/Reps - 3 sets of 8-10 reps per side.
Weight - Medium/heavy.
• Place your left knee and hand at opposite ends of a bench for support. Plant your right foot on the floor to create a triangle shape.
• Grab a dumbbell with your free hand and let it extend down.
• Pull the dumbbell up to your body, keeping your back straight.
• Lower the weight slowly and complete all reps before switching sides.
Dumbbell Shoulder Press
Muscles Targeted - Shoulders and triceps.
Sets/Reps - 3 sets of 8-12 reps.
Weight - Medium
• Perform standing up or on an upright bench.
• Grab a pair of Spinlock Dumbbells and lift them into position at shoulder height with your palms facing forward.
• Brace your core and press the dumbbells overhead until your arms are fully extended.
• Lower the weights slowly back to shoulder height and go again.
Dumbbell Bench Press
Muscles Targeted - Chest, shoulders, and triceps.
Sets/Reps - 4 sets of 6-10 reps.
Weight - Heavier.
• Sit at the end of a weight bench, pick up the adjustable dumbbells and rest them on your knees.
• Lie back as you bring the dumbbells to the starting position at the side of your chest - a ‘knee up’ helps if the dumbbells are heavy.
• Feet planted on the floor, press the weights up and inwards until your arms are fully extended.
• Lower the dumbbells with control back to chest height.
• If you don't have a bench, perform this as a floor press to receive similar benefits.
Alternating Incline Curl
Muscles Targeted - Biceps.
Sets/Reps - 3 sets of 8-10 reps each side.
Weight - Lighter.
• Set the gym bench to around 45 degrees incline.
• Hold a pair of adjustable dumbbells and lie back, arms hanging straight down.
• Curl one weight towards your shoulders, squeeze at the top and lower down.
• Alternate arm and continue until you’ve completed the reps.
Chest Supported Reverse Flye
Muscles Targeted - Rear deltoids, traps, and rhomboids.
Sets/Reps - 3 sets of 12-15 reps.
Weight - Lighter.
• Keep the bench set at around a 45 degrees incline.
• Lie chest down on the Foldable Weight Bench with your chin sticking over the end.
• Grab a pair of dumbbells with your arms hanging straight down.
• Raise the weights out to the sides until the dumbbells are level with your shoulders. Keep a slight bend in the elbows as you lift.
• Lower back down to the starting position.
This push/pull workout covers all the major bases with nothing more than a pair of adjustable dumbbells and a weight bench. By using heavier dumbbells for the compound lifts and lighter weights for isolation exercises, you'll improve upper body strength and stimulate muscle growth.
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Tags: Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout
