Want stronger arms? This 25 minute upper body workout with dumbbells will test your endurance and help you build strong, lean muscles. The workout is divided into 5 sets, each with 5 exercises. We'll target the shoulders first, then move on to the back, chest, biceps, and finish with triceps. If you're looking for an effective upper body workout at home, this one's for you.

For this upper body dumbbell workout, choose weights that challenge you but still allow you to complete each round. Repeat this workout weekly, increasing the weight as you get stronger for continued muscle growth! See workout details below.

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Workout Details:
⏱ Duration: 25 minutes
Equipment: 23 sets of dumbbells and a workout mat
Dumbbell: For reference only, I’m using 10, 20 & 30 lb / 7, 9 & 14 kg dumbbells
⏱ Intervals: 45 seconds work, 15 seconds rest

5 Sets: SHOULDERS, BACK, CHEST, BICEPS AND TRICEPS

Format for this men's upper body workout:

00:00 Get Ready!

1ST SET: SHOULDERS
00:20 Arnold Press
01:20 Plank Shoulder Taps
02:20 Push Press
03:20 Front to Lateral Raise
04:20 Around the World

2ND SET: BACK
05:20 Bent Over Row
06:20 Upright Row
07:20 Supine Row
08:20 Sweeps (R)
09:20 Sweeps (L)

3RD SET: CHEST
10:20 Chest Press
11:20 ISO Hold Press (R)
12:20 ISO Hold Press (L)
13:20 Flyes
14:20 Diamond Press

4TH SET: BICEPS
15:20 Alternating Hammer Curls
16:20 Wide Curls
17:20 Drag Curls
18:20 Cross Body Curls
19:20 Static Hold Curls

5TH SET: TRICEPS
20:20 Diamond Push Ups
21:20 Front Tricep Extensions
22:20 Overhead Extensions
23:20 Tricep Kickbacks
24:20 Narrow Push Ups

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!