You don’t need a ton of equipment to get a good upper body session in. Because a pair of dumbbells is really all it takes.
This easy dumbbell workout hits your shoulders, back, chest, triceps, and biceps in just 15 minutes. And since each dumbbell exercise runs for one minute, you’ll start feeling it in your shoulders and triceps by the second round.
It’s a simple dumbbell workout at home that works well with 10-pounders or whatever weight suits your level. So grab your dumbbells and let’s go!
Two-Way Shoulder Press
Most shoulder presses stick to one grip, but this one has you switching between two. That means you’re working your shoulders from different angles instead of just doing the same thing over and over.
Since you’ll be going for a full minute, keep it controlled and don’t lock your elbows out at the top. You’ll feel the difference.
How to perform:
- Stand upright holding a dumbbell in each hand at shoulder height.
- Start with palms facing each other.
- Press the dumbbells up toward the ceiling.
- Keep a slight bend in your elbows at the top.
- Lower the weights back to shoulder level with control.
- Rotate your elbows out to the sides, palms now facing forward.
- Press up again with that same slight elbow bend.
- Lower with control and alternate between both grip styles.
Two-Way Back Row
You know that tight, knotty feeling in your upper back after a long day of sitting? This one helps with that, because the two grip styles hit different parts of your back.
One row pulls your elbows straight back, and the other opens them out wider. So even though it’s one dumbbell exercise, it covers way more than a regular row.
How to perform:
- Hinge forward at the hips with a flat back.
- Send your hips backward and let the dumbbells hang down.
- Start with palms facing each other.
- Pull the dumbbells up, driving elbows straight back.
- Squeeze your shoulder blades together at the top.
- Lower the weights with control.
- Switch grip so palms face your shins.
- Row again, this time driving elbows slightly outward.
- Squeeze and hold at the top, then lower with control.
- Alternate between both row styles.
Chest Press
You don’t need a bench for this. The floor works just fine, which is what makes it perfect for a dumbbell workout at home.
The main thing to focus on is not hanging out at the bottom. Tap your elbows down and push right back up so your chest stays working the whole time.
How to perform:
- Lie flat on your back on the floor or a bench.
- Keep your hips down or elevate them into a bridge.
- Drive your shoulder blades down and press your chest out.
- Press the dumbbells straight up above your chest.
- Bring them together at the top, squeezing your chest muscles.
- Lower until your elbows gently tap the floor.
- Spring the weights right back up without resting at the bottom.
Tricep Extensions
Your triceps actually make up more of your arm than your biceps, so if you want your arms to look toned, this is a big one.
It gets pretty tough around the halfway mark, though. If the weight starts feeling like too much, just switch to one dumbbell and keep moving. Finishing the full minute matters more than how heavy you go.
How to perform:
- Kneel on the floor or stand upright.
- Hold two dumbbells straight up overhead.
- Use one dumbbell with both hands if the weight is too heavy.
- Lock your elbows close to the sides of your head.
- Bend at the elbows to lower the weights behind your back.
- Push your hands all the way back up to the ceiling.
- Squeeze your triceps at the top before lowering again.
Bicep Curls
No easy dumbbell workout is really complete without these. They’re simple, you know how to do them, and after all the pressing and rowing, your arms are ready to get the most out of every rep.
Just make sure you’re going all the way down each time. If you only curl through half the motion, you’re leaving results on the table.
How to perform:
- Stand upright with a dumbbell in each hand at your sides.
- Turn your palms to face forward.
- Pin your elbows to your sides.
- Keep them locked in place the entire time.
- Curl the dumbbells all the way up toward your shoulders.
- Lower slowly, controlling the weight on the descent.
- Extend your arms fully, almost flexing your triceps at the bottom.
Plank
Almost done! Instead of taking a rest after your last set, you’ll hold a plank for 30 seconds to finish things off. It wasn’t part of the original plan, but it’s a nice way to squeeze in some core work right at the end.
If holding still feels too easy, try rocking forward and backward. That little bit of movement makes it way harder than you’d think.
How to perform:
- Get face down and prop up on your forearms and toes.
- Keep your body in a straight line from head to heels.
- Hold this position with your core tight.
- To increase intensity, slowly rock forward and backward.
FAQs
Can I do this dumbbell workout with just one dumbbell?
Yes! If you only have one dumbbell, you can do each exercise one arm at a time. It’ll take a little longer, but a one dumbbell workout can be just as effective. You just alternate sides.
Is this a good beginner dumbbell workout at home?
Definitely. Every exercise in this routine uses basic movements, and you control the difficulty by picking a lighter weight. If you’re new to weight training at home, start with 5-pound dumbbells and work your way up.
What weight dumbbells should I use for this dumbbell workout at home?
10-pound dumbbells are a good starting point. But if that feels too heavy during the tricep extensions or shoulder press, drop down. The goal is to keep moving for the full minute, so pick a weight you can handle with good form.
Can I turn this into a full body dumbbell workout at home?
You can! Add a few lower body moves like goblet squats, lunges, or dumbbell deadlifts before or after this routine. That way you’re covering your upper and lower body in one session.
How often should I do this dumbbell workout routine?
Two to three times a week works well. That gives your muscles time to recover between sessions. On off days you could do a lower body dumbbell workout at home or something lighter like walking or stretching.
Is this dumbbell workout at home good for women?
Absolutely. This routine works for anyone, but the exercises are especially great if you’re looking to tone up your shoulders, back, chest, and arms. Those are areas a lot of women really want to focus on.
Can I make this a 30 minute dumbbell workout at home?
Yes, just add a third round. You’d go through all five dumbbell exercises three times instead of two, and finish with the plank at the end. That’ll bring you right around the 30-minute mark.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
