You need just two dumbbells, five moves and 20 minutes to build upper-body strength

Strengthen your muscles in double-quick time with this routine that hits every major muscle group in your upper body

Woman sits on edge of weights bench curling one dumbbell
(Image credit: Inti St Clair / Getty Images)
Lou Mudge
By
published
in Features

There are very few fitness goals you can't work towards using a rack of dumbbells, and dumbbells are especially effective at building upper-body muscle. If you know what you're doing you can squeeze in an effective session in as little as 20 minutes, as this workout from PT William Wolf shows.

"This short but efficient dumbbell workout is designed to target all the upper-body muscles. The workout can be completed in the gym or at home if you have a pair of dumbbells and a bench or flat surface," says Wolf. "Two well-balanced supersets limit the need for rest, ensuring you get the most bang for your buck as far as time is concerned."

About Our Expert
William Wolf headshot
About Our Expert
William Wolf

William Wolf is a certified personal trainer (NSCA-CPT), certified nutrition coach (Precision Nutrition), and performance enhancement specialist (NASM) who trains at Bay Club Santa Monica.

How To Do This Workout

This workout is split into two supersets, which are a bit like mini circuits. Do a set of the first exercise in the superset, followed immediately by the second exercise of the superset. Rest as needed, then repeat that sequence until all the sets are completed. Move on to the next superset and follow the same pattern.

Choose a weight that becomes a challenge to lift towards the end of each set, but allows you to complete every rep with good form. Change weights between exercises as needed. Rather than buy multiple pairs of dumbbells to workout at home, select a set of space-saving adjustable dumbbells instead. These can run into three figures but these are our recommended budget option.

Wolf recommends completing the workout every other day for the best results. Every time you repeat the workout aim to make one element more difficult. "Progress by either decreasing rest times even further or by increasing the weight you use," says Wolf. This gradual increase in the stress you place on your body—called progressive overload—is a surefire way to build muscle.

Workout Overview

Superset 1

1A. Dumbbell bench press: 3 sets x 8 reps

1B. Seated biceps curl: 3 sets x 12 reps

Superset 2

2A. Seated Arnold press: 3 sets x 8 reps

2B. Dumbbell bent-over row: 3 sets x 12 reps

2C. Seated reverse fly: 3 sets x 14 reps

Form Guides

1A. Dumbbell bench press

Sets: 3 Reps: 8

  • Sit on the end of a flat weights bench (or on the floor) holding dumbbells resting on your knees.
  • Slowly lower your torso and use your knees to kick the dumbbells up so you finish with your back on the bench holding the dumbbells above your shoulders with arms extended. This is your starting position.
  • Take a deep breath in and engage your core.
  • Slowly lower the dumbbells to your chest, bending your elbows and creating a 45° angle between your upper arms and torso at the bottom of the movement.
  • Powerfully extend your arms to raise the dumbbells back to the starting position.

1B. Seated biceps curl

Sets: 3 Reps: 12

  • Sit on the end of a flat weights bench (or on a chair) holding dumbbells by your sides with your palms facing.
  • Take a deep breath in and engage your core.
  • Bend your elbows to raise the dumbbells to your shoulders, rotating your forearms so your palms face your shoulders at the top of the movement.
  • Reverse the movement back to the starting position.

2A. Seated Arnold press

Sets: 3 Reps: 8

  • Sit on the end of a flat weights bench (or on a chair) holding light dumbbells in front of your shoulders with your elbows bent and palms facing you.
  • Take a deep breath in and engage your core.
  • Lift the dumbbells straight up, rotating your palms so they face away from you at the top of the movement.
  • Reverse the move to the starting position, lowering under control.

2B. Dumbbell bent-over row

Sets: 3 Reps: 12

  • Stand holding dumbbells by your sides.
  • Keeping a slight bend in your knees, hinge forward from your hips, letting your arms hang down. This is your starting position.
  • Take a deep breath in and engage your core.
  • Lift the dumbbells to your torso, drawing your elbows past your ribs and pinching your shoulder blades together.
  • Reverse the move to the starting position, lowering under control.

2C. Seated reverse fly

Man sits on edge of weights bench performing reverse fly with dumbbells

(Image credit: starush / iStock / Getty Images Plus)

Sets: 3 Reps: 14

  • Sit on the end of a flat weights bench (or on a chair) holding dumbbells by your sides with your palms facing.
  • Take a deep breath in and engage your core.
  • Lean forward as far as you can, this is your starting position.
  • Maintaining a slight bend in your elbows, raise the dumbbells out to the sides to shoulder height, squeezing your shoulder blades together at the top of the movement.
  • Reverse the move to the starting position, lowering under control.
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

Latest