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Pure Upper-Body Dumbbell Weightlifting Workout

30 min

6 exercises

Starting nice and easy today, we're going to go through each exercises one at a time. Use dumbbells in each exercise and perform the amount of sets and reps at a tempo directed in the notes of each exercise.

Dumbbell Floor Chest Press

3 sets

12 reps

60 sec rest

Make sure you pinch your pecs together at the top of the extension. Try spend 4 seconds on each rep.

0:45 rest

Seated Tricep Press

3 sets

16 reps

45 sec rest

Use those triceps to explosively move the eight upward! Lower it for 2 seconds and push as fast as you can!

0:45 rest

Seated Arnold Dumbbell Press

3 sets

12 reps

60 sec rest

Again, back to the 4 seconds per rep, no stress!

0:45 rest

Seated Dumbbell Bicep Curls

3 sets

10 reps

45 sec rest

Your goal here is to focus on the lowering (negative) phase of the movement. 3 seconds down 1 second up!

0:45 rest

Lying Leg Raises

3 sets

10 reps

45 sec rest

Almost there! Don't let your feet touch the ground. You're amazing and I love you.

0:45 rest

Crunches

3 sets

10 reps

45 sec rest

Get those shoulders of the ground if possible!

This Pure Upper-Body Dumbbell Weightlifting Workout 30 min gym workout plan effectively targets your abs, arms, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Pure Upper-Body Dumbbell Weightlifting Workout

30 min

6 exercises

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Dumbbell Floor Chest Press

3 sets

12 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Make sure you pinch your pecs together at the top of the extension. Try spend 4 seconds on each rep.

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Rest

0:00

next up

Seated Tricep Press

3 sets

16 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Use those triceps to explosively move the eight upward! Lower it for 2 seconds and push as fast as you can!

Start

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):

Triceps

Secondary:

Forearms

Attach a rope to the bottom pulley of a cable station.
Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
Fully extend your arms until your hands are directly above your head pointing to the ceiling.
Keep your elbows close to your head. This is the start position.
Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
When your triceps are fully extended, hold for a count of one while squeezing your triceps.
Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
Repeat.

This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.

Primary muscle group(s):

Triceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.

Rest

0:00

next up

Seated Arnold Dumbbell Press

3 sets

12 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Again, back to the 4 seconds per rep, no stress!

Start

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.

Rest

0:00

next up

Seated Dumbbell Bicep Curls

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Your goal here is to focus on the lowering (negative) phase of the movement. 3 seconds down 1 second up!

Start

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench holding a dumbbell in each hand with an underhand grip.
Keep your back straight and shoulders back.
Keep your arms fully extended with your elbows close to your sides.
Rotate your palms so that they are facing in towards you. This is the start position.
Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
As you curl the dumbbells upwards rotate your wrists, so that your palms face in towards you at the end of the movement.
Continue the movement until the dumbbells are at shoulder level and your biceps are fully contracted.
Hold for a count of one as you squeeze your biceps.
return to the start position, rotating your wrists back to an underhand grip position.
Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Rest

0:00

next up

Lying Leg Raises

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Almost there! Don't let your feet touch the ground. You're amazing and I love you.

Start

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor.
Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
Return to starting position.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.

Primary muscle group(s):

Abs

Secondary:

Lower Back

Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
Hold and then slowly return to starting position.

Rest

0:00

next up

Crunches

3 sets

10 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Get those shoulders of the ground if possible!

Start

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
Outstretch your arms above your chest so that they run parallel to your legs.
Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
Lower your shoulders back to the floor to complete one rep.

Workout done!