So, you’re looking for a complete upper body dumbbell workout to perform?
In this article, I will provide a couple sample upper body workouts you can perform anywhere so long as you have a set of dumbbells.
I will try to troubleshoot two scenarios with these workout templates.
The first will assume you have no other equipment aside from a set of adjustable dumbbells.
The second will assume you have a little more equipment, but still minimal. This workout will require dumbbells and a workout bench.
Let’s get started.
Upper Body Dumbbell Workout Overview
The two following upper body dumbbell workouts can be performed as standalone workouts.
These standalone workouts can come in handy when you are traveling and need something to perform to maintain your progress towards your goals.
They can also be paired with a complete lower body workout to form an upper/lower weekly routine.
The workouts will vary in how long they take based on individualized rest periods you take in between sets and exercises. In general, these workouts can be performed in 25-35 minutes.
As with all workouts on Legacy Muscle, it is important to remember these are written as very generalized templates. Alter them to cater to your specific goals, fitness level, and capabilities.
Dumbbell Only Upper Body Workout
| Exercise | Set Range | Rep Range |
| Dumbbell Row | 3-5 | 6-12 |
| Dumbbell Floor Press | 3-5 | 6-12 |
| Floor Dumbbell Pullover | 2-4 | 8-12 |
| Dumbbell Lateral Raise | 2-4 | 8-15 |
| Dumbbell Curl | 2-4 | 8-15 |
| Floor Dumbbell Skullcrusher | 2-4 | 8-15 |
Complete Dumbbell Upper Body Workout with Minimal Equipment
| Exercise | Set Range | Rep Range |
| One Arm Dumbbell Row | 3-5 | 6-12 Each |
| Seated Dumbbell Shoulder Press | 3-5 | 6-12 |
| Dumbbell Bench Press | 2-4 | 8-12 |
| Dumbbell Pullover | 2-4 | 8-12 |
| Seated Dumbbell Curl | 2-3 | 10-15 |
| Overhead Dumbbell Tricep Extension | 2-3 | 10-15 |
Final Thoughts on Dumbbell Upper Body Workouts
Upper Body dumbbell workouts train every muscle of the upper body. This includes the back, shoulders, chest, and arms.
While either of the workouts in this article can be performed as a standalone, it is important to pair it with a lower body workout to ensure you are training every muscle of the body throughout the week.
Also, if you only have a pair of dumbbells to use, consider checking out our dumbbell only workout routine templates.
If you find workout templates such as these helpful, consider bookmarking Legacy Muscle and coming back to visit the site. I publish content like this frequently in hopes that it will help people like you along their fitness journey.
And if you know someone else that my content might help, please consider sharing Legacy Muscle with them as well!