Build Muscle Recommended program

Dumbbell & Bench Upper Body

Add an adjustable bench to your dumbbells and unlock the best upper-body moves: flat and incline presses, one-arm and chest-supported rows, seated presses, incline curls and skull crushers.

12exercises

52min

28sets

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Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 15s

Main 7 exercises

Dumbbell Bench Press

4 sets 8-10 reps Chest

rest 90s

One-Arm Dumbbell Row

4 sets 8-10 reps Lats

rest 60s

Incline Dumbbell Press

3 sets 8-12 reps Chest

rest 90s

Chest-Supported Dumbbell Row

3 sets 10-12 reps Upper Back

rest 75s

Seated Dumbbell Shoulder Press

3 sets 8-12 reps Shoulders

rest 75s

Incline Dumbbell Curl

3 sets 10-12 reps Biceps

rest 60s

Dumbbell Skull Crusher

3 sets 10-12 reps Triceps

rest 60s

Cool-down 3 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Standing Lat Stretch

1 sets 30s Lats

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s