20-Minute Biceps, Triceps, and Back Workout With Dumbbells
Sculpt Your Upper Body With This 6-Move, 20-Minute Dumbbell Workout
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.
Set 1:
| Exercise Name | Time |
|---|---|
| Alternating forward to lateral raise | 45 seconds, followed by 15-second rest |
| Bent-over row | 45 seconds, followed by 15-second rest |
| Triceps pushups | 45 seconds, followed by 15-second rest |
Set 2:
| Exercise Name | Time |
|---|---|
| Bicep curl into overhead press | 45 seconds, followed by 15-second rest |
| Triceps extensions | 45 seconds, followed by 15-second rest |
| Crab to knee or foot | 45 seconds, followed by 15-second rest |
