45 MIN UPPER BODY DUMBBELL WORKOUT (Build Muscle at Home)

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Today's 45 min workout is focused on the upper body. This dumbbell workout will help you build muscle from home. All you need is a heavy and light pair of dumbbells. No bench needed for this home workout.

I'm using a pair of 25lbs and 15lbs dumbbells for this upper body routine. Use what you have available.

*Focus on quality reps over quantity. No need to rush through the workout, take it at your own pace, feel free to pause the video for extra rest at anytime. There will be an extra one minute of rest half way through this workout.

I will demonstrate how to perform each of the upper body exercises throughout the workout so all you need to do is follow along and let's crush the next 45 minutes together! 🔥

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UPPER BODY WORKOUT DETAILS

💪 Target Muscles: Back, Chest, Biceps, Shoulders, Triceps, Abs
⏱ Duration: 45 Minutes

0:00 - Intro
0:21 - Heavy Row
0:56 - Light Row
1:56 - Alt Press with Fly
3:06 - Wide to Regular Curls
4:16 - Tate Press with Skull Crusher
5:27 - Kneeling Shoulder Press Holds
6:36 - Dumbbell Ab Roll-Up
7:46 - Pullovers
8:21 - Dumbbell Push Ups
9:21 - Preacher Hammer Curl Right
9:56 - Preacher Hammer Curl Left
10:56 - Dumbbell Dips
12:06 - Rear Delt Row Right
12:41 - Rear Delt Row Left
13:42 - Dumbbell Reverse Bird Dog
14:52 - Eccentric Row
16:02 - Chest Scoops - Right
16:37 - Chest Scoops - Left
17:37 - Cross Body Reverse Curls
18:47 - Tricep Extension Pronated Grip - Right
19:17 - Tricep Extension Pronated Grip - Left
20:17 - Kneeling Lateral Raise - Right
20:47 - Kneeling Lateral Raise - Left
21:47 - Single Dumbbell Crunch
22:18 - One Minute Rest
23:14 - ROUND 2 (repeat above)

Have a great workout! Crush it! 👊

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CHECK OUT SOME OF MY OTHER WORKOUTS

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👍 Like if you enjoyed this upper body dumbbell workout at home!

#upperbodyworkout #homeworkout #dumbbellworkout #followalong

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Let me know how you did with this dumbbell upper body workout in the comments below! 👇💬

See you on the next one! 👊

DISCLAIMER: If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.
  1. Chris & Edi
  2. upper body dumbbell workout
  3. upper body workout
  4. home workout
  5. dumbbell workout
  6. dumbbell upper body workout at home
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Комментарии
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Have a killer workout guys! 🤝 Hope you enjoy this one as much as I did! Crush it! Let's GO!!! 🔥🔥🔥

ChrisEdi
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Awesome evenly structured workout! And I appreciate the full 40 min workout, with no warm up or cool down. In my opinion we can all do that on our own by now!!😉

nicoleziegler
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Great video!!! First one I try of your channel and I am sure I will continue to crush many more!! Thanks for uploading this for free! Greetings from Argentina :)

analiaporcomazzolini
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Astonishing work out coach, i have an issue with push ups, but i struggle to deal with, thamk you so much coach, tomorrow my training programme has cycling, 4-5 times per week 💪💪💪💪💪💪💪💪💪💪

elenixaris
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I enjoyed this workout!!! You got a new subbie 💪🏾

shawnwashington
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Hey Chris, do you consider making a video with Edi regarding nutritional/diet tips? Or about recommended supplements? Thanks again for the content you bring! 💪

ukaszlachmider
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Should I use less weight when using dumbbells than on the EZ bar as I found it tough using the same weight on the dumbbells 💪 thanks for the great workouts been using your videos for about 3 weeks now you also gained a new subscriber. Keep up the good work 🏋🏻

davidlunn
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Just the sweaty t-shirt on the picture tells you that it will be a real burn haha 🔥🔥🔥
Great workout Chris! 💪💪💪

ValeriaLysk
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Great workouts! Thanks chriss and Eddy❤new Subb

BamilotanG
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I love the sequencing of this workout, the burn kicks in early on and my arms, chest and shoulders get drenched in sweat by the second round. Keep up the awesome work Chris! Been incorporating your workout videos into my training sessions.

chasetokutaro
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Terbaik.. Anda selalu terbaik kawan. Gerakan yang sempurna, mudah dipahami dan diikuti. 👍💯

mazmamworkout
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More than absolutely fantastic and one of a kind 🔥🔥🔥upper body workout!!! LOVE every bit of it!!! Thank you Chris!!!

laura
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Day 26 ✔️
Surely one of the best upper body workout ever performed.
🥵🥵
Shoulder and back are burning 🔥

kishanarya
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Finally some upper body and lower body workouts not just these full body ones I see everywhere. Great super tough workout and I love the isolation on the tricep movements, thanks so much for creating this.

notgonnasayanything
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Great exercises, I'm glad I came across this channel 💪

martak
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Awesome workout and channel.
Thanks for the good work.

JackBlack