20 Minute Upper Body Dumbbell Workout [Build Muscle & Strength]

Follow along with us for a 20 minute upper body dumbbell workout that will help you build muscle (tone) and strength! This workout is designed for moderate to heavy resistance so you'll want to use a pair of dumbbells that are heavy enough to challenge yourself with each movement. If you're looking to build strength, muscle, or overall endurance in your upper body, this workout will help you do just that. In this video we break down the workout into sets of shoulders, back/biceps, and chest/triceps.

This workout is great for anyone----whether you're advanced, beginner, male or female. If you have trouble and need alternatives to any exercise, drop a question in the comments and we'll get back to you asap. Try out the workout and let us know what you think! 🔥

Check out our other dumbbell workouts:

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Personal Training Business Page: @OneBodyLA

[JuiceandToya]

Drop a comment and let us know what you think of this workout! 🔥

[RooK]

Been doing this workout every other day for little over 2 months now. Started out with 5kg weights. I'm now at 10kg and muscle gains are starting to show. I know the exercises by heart now so I don't really watch the video anymore but I just wanted to drop by and say thank you very much for this video. It actually made a difference in my life. Much love from a random Belgian dude.

[katerosenauer]

The thing that I love about your guys' workouts the most is the attitude coming in isn't "get a flat stomach in twenty minutes" or "get huge muscles in five minutes, " it's the encouragement of continuing to work and to make progress and I'm all here for it! Continue to do what you do :)

[valeriemcknight]

Really enjoyed this! I'm happy to report I'm 70 years old and got through the entire workout with my 10 pounders. Cheers guys!

[picayune]

I was 6'3, 315 lbs, when I started this exercise regiment, along with your lower body stuff 5x - 6x times a week. I was using two 10 pound dumb-bells. I am now 265 and use two 25 pound dumbbells.

Anyway, thanks, guys. Buy yourself a coffee or two.

[lisabygrave]

Great vid, I would suggest one of you doing a side view so I can master the form. Thanks for your expertise

[rebeccawarren]

Please don’t stop making workouts!! These are the first YouTube workouts I actually really enjoy following.

[PlanetFinesse]

Shoulder / Military Press 2:56
Lateral Raise 3:37
Front Raise 4:25
Wide Row 5:20
Tight Row 5:59
Rotating Bicep Curl 6:44
Wide Floor Press 7:37
Tight Floor Press 8:21
Skull Crusher 9:07

[guerrero]

Been doing this 2x a week for about 3 weeks ! Am noticing how much stronger I’m getting! Thank you!!!!

[chrisv]

My wife and I absolutely love your workouts. Would love to see some stand up ab workouts, how to improve balance, and improve bat wing arms as we are getting older. (over 55 yrs old). My wife and I enjoy working out together and both of you are an inspiration. We are married 30+ years and want to spend many more years together and are trying for a healthier and fit life style. Thanks for all you do. You are making a difference!

[gabey]

I've been doing this workout thrice a week for the past 4 weeks and Oohlala, I have definitely gained more strength in my arms and my shoulders. My upper body figure reveals to be more sculpted. I love dumbell workouts mostly cuz it's the only tool that's in my disposition at home. I intend to keep on doing it for the whole April month along with some other exercises you'll be uploading that fits my expectations. At the begining it was hard cuz I had been used to only working my lower body out, hence I was tremendously weak in the arms. It's getting better. I can"t tell how much I luv u guys. Found myself recommending it to my friends.

[eileenguerrera]

I'm 70 years young and did this workout. I love your modifications will continue following you.

[jeffmathew]

I am just 15 and I have started my first dumbbell workout. My arms are on fire. It's like I can already feel the burn of fat from my arms. Love you guys. Keep up the good work

[scummies]

There's something about you guys' workouts that makes me want to give it my all! Keep up the amazing work, you guys look awesome!

[Ckrishn]

gained 30kg due to Binge eating disorder. i was able to improve my eating habits after working on myself. now trying to get back on track and this workout was perfect. I completed a workout in 3 years and i am tearing up. thankyou so much for this video. i am 92kg and 5'1 ft female. 23 yrs old. i am gonna follow your workouts and eat healthy. i am not expecting to lose weight. i want to get strong. this is my goal.

[SarinaCamacho]

Im 16 (F) on a weight loss journey and Ive been interested in gaining some muscle and i found my genetics make it hard to lose weight but easy to gain muscle so thanks to this workout ive only been doing it for a week and i have seen significant difference and increase in muscle in my arms im lowki really happy cuz i can see my progress im gonna keep doing this and i hope to up my weights from 15lbs to 20lbs by the end of two weeks

(Update) i didn’t realize how fast 2 weeks were but i started using 17.5 lb dumbells. This workout has rlly helped me get stronger. Ive seen noticeable physical change in my forearms and biceps and I can see how much stronger i am I’m gonna continue to work on this- i’ve also increased my workout by doing 4-6 sets per workout and its really helped

[deborahtaylor]

Feels great!! You guys have really motivated me and I'm starting to finally develop some consistency and look forward to working out. Believe me, that's no small feat!

[dawnanacleto-tosca]

Not only do I love your workouts, but you consistently have the best music, hands down, of any workout videos I've ever done. I love it! And I recommend your videos to everyone that talks to me about working out.

[danitah]

I just finished this workout. Today was my Day 1 of strength training and this was great! I am a BEGINNER and have not worked out in years and this was perfect. I used 5lb weights but hope to increase that soon. I have 40lbs to lose, but also want to keep my curves, so strength training it is! Thank you so much for these workouts and making them free! Y'all are so appreciated! THANK YOU!

[catherineoneill]

Hi guy's I've been doing your upper body workouts for some years with great results
I'm now doing them again from the beginning as a cancer patient
I just did 1 x first 3 reps with 3k weights
it was just so good to be able to start another stage in my continued effort to keep fit & strong.

Keep on doing what you do I just love your workouts even at 68yrs

Many thanks
Cath o oneill Manchester UK