Dumbbell Upper Body Strength Routine

**Click on the exercise names for a video demo.

Warm up – 3 Rounds

5 Push ups
10 Mountain Climbers
5 Towel Rows

Workout –

Dumbbell Floor Press 3 x 15
Single Dumbbell Rows 3 x 15
Dumbbell Concentration Curl 3 x 15
Dumbbell Bent Over Raises 3 x 12
Diamond Push ups 3 x 10
Dumbbell Shoulder press 3 x 10

Scaling the movements –
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

DB Concentration Curl > DB Biceps Curls
Diamond Push ups > Diamond Push on Knees

Select your Fitness level & Program –
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 2 Sets of each exercise
Intermediate – 3 Sets with heavier weights
Advance – 4 Sets of each exercise