The Ultimate 25 Min Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders

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This 25 minute upper body workout with dumbbells and bodyweight will test your endurance and help you to build strong, lean upper body muscles. This workout is broken down into 5 sets with 5 exercises per set. We’ll start out by working out the shoulders then the back, chest, biceps and we’ll finish with the triceps. If you are looking for a great upper body workout at home, we've got you covered.

For this upper body dumbbell workout, choose weights that are heavy enough to build strength but not so heavy that you can’t complete each round. Move up or down as needed throughout the exercise to get the best possible workout for you.

Don't forget to warm up before your workout

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⏱️ Duration: 25 Minutes
🏋️♂️ Equipment: Two sets of dumbbells and a mat - I'm using 20 lb & 30 lb dumbbells (9 & 14 kg)
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 40 Seconds work, 20 seconds rest

Exercises for this 25 minute complete upper body workout:

SHOULDERS
Lateral Raises
Upright Row
Arnold Press
90-Degree Lateral Raises
L-Sit Shoulder Press

BACK
Bent Over Alternating Row
Good Morning
Bent Over AlternatingWide Row
Dumbbell Swing
Bent Over Alternating Supine Row

CHEST
Alternating Pec Raises
Chest Press
Flyes
Diamond Press
Wide Push Ups

BICEPS
Drag Curls
Alternating Twist Curls
Circle Curls
Crossbody Curls
90-Degree Alt Hold Curls

TRICEPS
Dips
Skull Crushers
Tate Press
Narrow Push Ups
Overhead Extensions

PUSH UP FINISHER - 10 sec each, no rest
Wide Push Ups
Standard Push Ups
Narrow Push Ups
Diamond Push Ups

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TIFF x DAN

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

[Natephnda]

A brilliant workout. Loads of variety and no need for loads of different weights. Thank you!

[piccolashortcake]

This is one insane upper body workout, i'm so obssesed with the background and the labelling on above the percentage bar is really great to let us know about the current move.. those tate press were so hard on the biceps, thank you sir for this ultimate upper body equipment workout 👊🙏💪❤

[Sam-dgpk]

Loved this. Everything about it the workout to the presentation of it all. Awesome 💪

[mlengle]

Super!!!! Thanks Dan, love it that you just get to work and then it’s over!!!

[marcusdigby]

Unreal workout and so time efficient for the level of burn 💪

[LostIn]

Perfect Friday night workout!! Thank you!

[tena]

I’m in love with this workout, I had foot surgery, and I was able to complete the entire workout (minus a few push-ups), but it’s in my rotation now, and I am still sore, loving it!

[karstenlemke]

Just finished it, what a wonderful starter for the week. Thanks a lot!

[mlengle]

My arms are killing Thank you I’m not quitting!!😊

[Mary-uzgu]

Nous avons adoré l’entraînement mon époux et moi, merci beaucoup 🙌🏼🙌🏼🙌🏼🙌🏼

[archiebald]

Hi man awesome workout. Will be doing these along with another workout vid I found every other day for months and see where it takes me. Im 5'10 with skinny fat build and looking to build muscle. Will update you guys with my results. Have a good one!!

[mlengle]

Great one Dan!! Tough and good! Loved it❤! 😮🎉😊😅

[mlengle]

You’ve got it goin Dan!!! Great 25 min.

[humbertouykimpang]

Omgggg my triceps!!!! Such a good all around arms and chest workout!

[Cherish.the.London]

Superb workout and worth doing it for 30 mins and you can feel your pulse and endurance ❤

[nobelphipps]

Amazing workout 🎉just what I needed, thanks Dan 🙏

[davidthenewmultibillionair]

what a great workout session. Thank you Sir.

[mlengle]

I can sure feel it! Thanks Dan the Man! 😊

[jo_jo-dtsl]

Did this one today 💪 Love your workouts!

[MrDoMK]

My favourite one so far, my arms were shaking after!! Let's go again tomorrow 💪🏻