Got dumbbells? Then get ready to work your arms, shoulders and back. This workout, created by Under Armour trainer and Certified Functional Strength Coach Victoria Brown, is designed to strengthen your upper body with a mix of dumbbell and bodyweight exercises, and it only takes 20 minutes to complete. Check out the full workout ahead, and prepare to get those arms shaking.
20-Minute Upper-Body Strength Workout With Dumbbells
Equipment needed: Two dumbbells. Brown recommended using eight- to 12-pound weights; you can also use this guide to determine which weight to start with. Directions: Start with this dynamic warmup, then begin the first set of the workout. For each exercise, you'll do as many reps as you can with proper form for 45 seconds, followed by a 15-second recovery. Once you finish the last exercise in the set, go back to the start and repeat the set for three rounds. Repeat with the second set of exercises. Cool down afterward with a full-body stretching routine.
Start standing with your feet a few inches apart, holding a dumbbell in each hand with your palms facing toward each other in front of your thighs.
Pull your abs toward your spine and keep your back flat as you lift the dumbbells straight up until they're level with your chest. Keep a slight bend in your elbows the whole time.
Lower the dumbbells back to the starting position with control.
Raise both hands out to the sides, keeping your palms facing down until your hands are about parallel with your shoulders. Your hands won't be directly out to the side, but slightly forward, so you'll be able to see them in your peripheral vision. Keep your core tight and back flat as your lift the weights, not allowing your spine to curve or hunch.
Lower your hands back to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest.
1 / 6
Bent-Over Row
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Start standing with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing in toward your thighs. Maintain a slight bend in your knees and bend forward from your hips so that your torso is parallel to the floor while keeping your back flat and core pulled in toward your spine. Extend your arms directly below your chest.
Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.
Extend your elbows to lower the dumbbells and return to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest.
2 / 6
Triceps Push-Up
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Place both hands on the mat shoulder-width apart, shoulders over your wrists, with your legs extended behind you about hip-width apart. You should be resting on the balls of your feet. Pull your abs in toward your spine. This is your starting position.
Keep your back flat as you bend your elbows and lower your torso toward the mat, ensuring that your elbows remain in close contact with the sides of your body.
Extend your arms, straight your elbows, and lift your body back to the starting position.
This counts as one rep. Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest. If you need to modify, you can perform the push-ups on your knees.
3 / 6
Bicep Curl to Overhead Press
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Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing away from your body.
Pull your core in tight as you bend your elbows, bringing the weights to your shoulders. Make sure your elbows stay glued to your sides — don't let them slide backward.
Brace your abs and keep your arms moving upward, straightening the arms above you as you simultaneously turn your hands so your palms face out. Do your best to lift the weights straight up so they come to a stop directly above your shoulders. Make sure your back doesn't arch.
Bend your elbows and lower the weights back to the front of your shoulders, turning them so your palms face your body again. You should be back at the "top" of your bicep curl position.
Straighten your elbows and lower the weights with control, bringing them back down to your sides in the starting position. You're finishing the bicep curl here.
This counts as one rep. Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest.
4 / 6
Triceps Extension
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Stand with your feet hip-width apart, holding one dumbbell in both hands. Pull your core in tight and lift your chest to prepare for the movement.
Engage your core as you lift the dumbbell and bring it behind your head. Your elbows should be bent and your biceps tight against your ears. This is your starting position.
Straighten your arms to lift the dumbbell into the air, continuing to pull your core in and keep your chest lifted. Keep your upper arms as stationary as possible, only extending your forearm.
Slowly bend your arms to lower the weight back to your starting position. This counts as one rep.
Complete as many reps as you can with proper form in 45 seconds, followed by a 15-second rest.
5 / 6
Crab to Knee or Foot
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Start sitting on your mat with your legs bent in front of you and your arms behind you, palms flat on the ground and fingers pointing away from your body.
Lift your butt a few inches off the ground, squeezing your glutes and pulling your core toward your spine.
Lift your left foot off the ground and extend your leg, bringing it towards you as you simultaneously reach your right hand toward your left foot. Tap your left foot with your right hand or get as close to it as you can while keeping your butt and core lifted. To modify, keep your left leg bent and touch your knee instead.
Set your left foot and right hand back on the ground but keep your butt in the air.
Repeat on the other side, tapping your right foot or knee with your left hand.
This counts as one rep. Complete as many reps as you can with proper form for 45 seconds, followed by a 15-second rest.
