Two dumbbells, 20 minutes and five exercises to develop upper body muscle

The workout is divided into two ten-minute segments. The first part focuses on engaging your chest muscles and the mid-back area, while the second part is aimed at working your lats and shoulders.

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Dumbbell Bench Press

Lay flat on a bench, knees bent, and press dumbbells into the air, locking out elbows. Lower them slowly until they touch your chest, keeping elbows at a 45-degree angle, then press explosively back up.

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DB Bent-Over Row

Hold dumbbells at sides, hinge at hips until chest is parallel to the floor. Row both dumbbells towards your hips, squeezing, then lower under control to the start before repeating.

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Chin-Up

Grab a pull-up bar with palms facing your body. Lift feet from the ground and hang freely. Pull yourself up by flexing elbows and pulling shoulder blades down and back.

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Dumbbell Curls

Stand tall holding dumbbells at sides. With minimal momentum, curl both dumbbells upwards, turning palms inwards until pinky fingers are near shoulders. Squeeze and reverse the movement under control.

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Lying Tricep Extension

Lay flat on a bench or the floor with dumbbells locked out overhead. Bend elbows, slowly lowering bells towards head while keeping upper arms locked in place. 

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Barbell Hang Clean and Push Press

Stand shoulder-width apart, hold a barbell at waist height. Hinge forward, stand back up explosively, shrug shoulders, and pull barbell upwards. 

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