- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Dumbbell Upper Body Focus: Tone & Gain Muscle
33 min
·
6 exercises
Hit the muscles you normally miss with this intermediate dumbbell upper body workout! This full upper-body session zones in on the smaller, overlooked muscles to build a balanced, toned, and stronger physique. No hiding spots for those stubborn muscles today!
Get that blood pumping!
0:30 rest
Progressive overloading here!
0:30 rest
Big flex!
0:30 rest
Keep the motion steady!
0:30 rest
15 reps per side per set. Hidden muscles will feel this!
0:30 rest
Try and hit 8 heavy reps per side per set!
About this workout
Dumbbell Upper Body Focus: Tone & Gain Muscle is a free 33 min workout plan with 6 illustrated exercises for your triceps, abs, back and chest. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 33 min
- Exercises: 6
- Training focus: Triceps, abs, back and chest
- Equipment: Dumbbells
- Level: Intermediate
- Format: Interactive workout and printable PDF
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Questions about this workout
What equipment do I need for this workout?
You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Dumbbell Upper Body Focus: Tone & Gain Muscle take?
The full workout takes about 33 minutes, covering 6 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, shoulders, chest, obliques, lower back, upper back & lower traps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Dumbbell Upper Body Focus: Tone & Gain Muscle
33 min
·
6 exercises
Hit the muscles you normally miss with this intermediate dumbbell upper body workout! This full upper-body session zones in on the smaller, overlooked muscles to build a balanced, toned, and stronger physique. No hiding spots for those stubborn muscles today!
High Knees
Get that blood pumping!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
- Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
- Continue this back and forth motion, keeping your arms swinging in motion.
Seated Arnold Dumbbell Press
Progressive overloading here!
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Neck & Upper Traps, Triceps
- Begin by sitting on a flat bench. Hold the dumbbell at your side with an overhand grip. Tighten your core and flatten your back.
- Bring the dumbbells up to shoulder height so that your palm are facing you. Push the dumbbells overhead. Rotate them as you do so.
- At the height of the movement, your palms should be facing away from you. Pause, contract and slowly return to the starting point through the same rotation.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
- Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
- Place the dumbbells on top of your thighs with your palms facing down.
- Raise the dumbbells to your shoulders.
- Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
- As you exhale, push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
- Pause for a count of one.
- Slowly return to the start position inhaling as you do so.
- Repeat.
This exercise can be performed standing or sitting on flat bench. For people with lower back problems, the version described is better.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
- Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
- Raise the water bottles to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
- Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
- Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so.
- Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
- Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Lateral Shoulder Dumbbell Raises
Big flex!
Primary muscle group(s):
Shoulders
- Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
- Hold your arms fully extended by your side, with your palms facing in to your body.
- Keep your elbows close to your sides. This is the start position.
- Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
- Hold for a count of one while squeezing your shoulder muscles.
- Return to the start position in a smooth controlled movement inhaling as you do so.
- Repeat.
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Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
- Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
- Maintain a flat back and tight core. Look straight ahead during the movement.
- Be sure to maintain a slight bend in your elbows at all times.
- Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
- Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
- Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
- Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
- Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Alternating Dumbbell Press
Keep the motion steady!
Primary muscle group(s):
Chest
Secondary:
Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
- Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
- Push the weight back up by contracting your chest and straightening your arm.
- Repeat the same motion with your right arm while now keeping your left arm locked in position.
Standing Side Bends
15 reps per side per set. Hidden muscles will feel this!
Primary muscle group(s):
Obliques
Secondary:
Abs
- Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
- Place your right hand on your waist, palm facing in. This is the start position.
- Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
- Continue as far as possible, then hold for a count of one.
- Return to the start position, exhaling as you do so.
- Repeat the movement this time bending to the left and returning to the start position.
- Complete all repetitions holding the dumbbell with your left hand before changing hands.
This exercise can be performed with a kettlebell or a plate weight.
Primary muscle group(s):
Obliques
- Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
- Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
- Pause and feel the contraction in your obliques then slowly return to the starting position.
Single Arm Dumbbell Bench Rows
Try and hit 8 heavy reps per side per set!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Workout done!
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