30 minute advanced upper body workout with dumbbells and a resistance band

Here's everything you need to try our 30 minute advanced upper body workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Deadlift
  • Single Arm DB Floor Seated Strict Press
  • Single Arm Hammer Curl
  • Circuit 2
  • Single Arm DB Bent Over Row
  • Alternating Bicep Curls

Circuit 1

Complete this round 3 times.

DB Deadlift

Complete 14 repetitions

Coaching Tips For DB Deadlift

Follow these cues to perform DB Deadlift correctly:

  • Keep the dumbbells by your side
  • Lower the dumbbells to your knees, folding into the hips and keeping the back straight
  • Once you pass the knees begin to lower the hips
  • Do not touch the floor if you do not have the range of motion.

Single Arm DB Floor Seated Strict Press

Complete 11 repetitions

Coaching Tips For Single Arm DB Floor Seated Strict Press

Follow these cues to perform Single Arm DB Floor Seated Strict Press correctly:

  • Keep the legs and back straight
  • Keep rib cage tucked
  • Do not use other hand as support
  • Finish with the bicep next to the ear.

Single Arm Hammer Curl

Complete 14 repetitions

Coaching Tips For Single Arm Hammer Curl

Follow these cues to perform Single Arm Hammer Curl correctly:

  • Do not use any momentum
  • Isolate the biceps
  • Keep the elbows in a fixed position.

Circuit 2

Complete this round 3 times.

Single Arm DB Bent Over Row

Complete 12 repetitions

Coaching Tips For Single Arm DB Bent Over Row

Follow these cues to perform Single Arm DB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Alternating Bicep Curls

Complete 14 repetitions

Coaching Tips For Alternating Bicep Curls

Follow these cues to perform Alternating Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

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This workout was made by Sean Klein

Sean Klein

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