25 Min UPPER BODY WORKOUT with Dumbbells | SHOULDERS, BACK, CHEST, BICEPS & TRICEPS

Want stronger arms? This 25 minute upper body workout with dumbbells will test your endurance and help you build strong, lean muscles.

The workout is divided into 5 sets, each with 5 exercises. We'll target the shoulders first, then move on to the back, chest, biceps, and finish with triceps. If you're looking for an effective upper body workout at home, this one's for you.

For this upper body dumbbell workout, choose weights that challenge you but still allow you to complete each round. Repeat this workout weekly, increasing the weight as you get stronger for continued muscle growth! See workout details below.

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FREE HOME WORKOUT PROGRAMS

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WORKOUT DETAILS
⏱️ Duration: 25 minutes
🏋️ Equipment: 2-3 sets of dumbbells and a workout mat
💪🏽 Dumbbell: For reference only, I’m using 10, 20 & 30 lb / 7, 9 & 14 kg dumbbells
⏱️ Intervals: 45 seconds work, 15 seconds rest
5 Sets: SHOULDERS, BACK, CHEST, BICEPS AND TRICEPS

Format for this men's upper body workout:

00:00 Get Ready!

1ST SET: SHOULDERS
00:20 Arnold Press
01:20 Plank Shoulder Taps
02:20 Push Press
03:20 Front to Lateral Raise
04:20 Around the World

2ND SET: BACK
05:20 Bent Over Row
06:20 Upright Row
07:20 Supine Row
08:20 Sweeps (R)
09:20 Sweeps (L)

3RD SET: CHEST
10:20 Chest Press
11:20 ISO Hold Press (R)
12:20 ISO Hold Press (L)
13:20 Flyes
14:20 Diamond Press

4TH SET: BICEPS
15:20 Alternating Hammer Curls
16:20 Wide Curls
17:20 Drag Curls
18:20 Cross Body Curls
19:20 Static Hold Curls

5TH SET: TRICEPS
20:20 Diamond Push Ups
21:20 Front Tricep Extensions
22:20 Overhead Extensions
23:20 Tricep Kickbacks
24:20 Narrow Push Ups

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[shiek]

Man when I see you struggling at the same spots I'm struggling, that gets me motivated. Also really like you showing a previews during the rest, helps me already get prepped to go at the same pace as you.
Keep up the good work!

[AlexandroBekos]

That's what I like....a training video without TALKING !

[treydamonlee]

It's refreshing to see a fitness guru taking breaks during sets. Though not ideal, it really humanizes these workouts 💯

[EGMedia]

Perfect. Seeing the struggle and even the occasional pause actually keeps me motivated, cheers for a very well put together vid. Glad I skipped past the million-view ones at the top of the search

[TIFFxDAN]

THANKS FOR WATCHING! Over 77% of our channel views come from NON-SUBSCRIBERS. If you're loving these workouts be sure to give this video a thumbs up and SUBSCRIBE! That allows us to continue to create these FREE at home workouts for you to follow along.

[Jason-Eson]

Preview during the rest helps so much!

[providencephelps]

Where has this channel been all my life?? Exactly what I was looking for. I’m 54 years old, 5 feet two inches, 115 and I love lifting weights. Your format is perfect. Keep it coming!!

[cynthiav]

My son just made it through this workout! Im so proud of him and thank you so much!

[Phasednbased]

This is the best video for working the upper body out ive found on youtube.
Really enjoyed this one and i like the way you actually show you’re getting fatigued and still going on without editing trying to look perfect. Really relatable and helps push me through the workout knowing not to aim for perfection.

[tunataspnar]

Thanks for keeping it real and showing that all levels could struggle with the movements

[bradyzackful]

I’ll tell you I’ve tried 2-3 other beginner videos. Yours I’ve burned the most in 25 mins 250cal. Thank you. I’ve been a runner 3-4 miles a day for a year before that I didn’t run for 15 years since I was in the infantry. I started last year. This year weights. As I was sick of the up and dow weight. I figured I’ll follow this until 35lbs are a piece of cake and take it to next step. My goal in 45lbs and shred. Try to. And I won’t to be down 35lbs by may 1 which i will be. 2 weeks and done almost 10. Thank you for helping me on my journey. I may not know you but you do impact lives so keep it up.

[hyroller]

I was left with most of the muscles in my upper body quivering. Definitely a good workout. Thanks Dan!

[MuhammadRayaanAbdoolLatiff]

I'm 15, and from my experiences of working out, I have never sweat like this in my life just by doing atm workouts
Thanks, man, for your workouts. I really appreciate it

[TâmFitness]

It's so refreshing to see even fitness pros taking breaks between sets! 😅 It definitely takes the pressure off! Nobody's perfect, and this makes the workouts feel so much more relatable and ‘real.’ Following along, I feel like I'm a ‘pro’ too! 👏🔥

[glutorpl]

you have like this aura that makes me wanna train more, ive been doing this workout for some time now and i already see results :) thank you so much! best trainer ever

[Soaptoaster]

This was my first workout back in awhile and it was perfect. Thanks for working out with us, good tunes as well!

[alexadam]

Dan, I appreciate so much you showing the weight of the dumbbells you are using. Thanks for All of your Great videos!

[justincastillo]

the BEST channel I’ve found in months! I appreciate the workout details in the description!

[Trevshorses]

Great workout! So good to see a video where I don't have to fast-forward past several minutes of talking and and self-promotion at the start. You just get straight into it, no crapping on. Love it

[lparker]

First time doing this workout. Loved it! I am 60, so I started with 10 and 15lbs, but look forward to upping the weights. Your video is great because I know what is to be expected next. Looking forward to doing a different one each day. I subscribed!