30 minute beginner upper body workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner upper body workout with dumbbells and kettlebells at home. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling DB Tricep Extensions
  • Overhead DB Tricep Extension
  • Front Raises
  • Circuit 2
  • Tall Kneeling KB Crush Grip Press
  • Single Arm KB Press

Circuit 1

Complete this round 3 times.

Tall Kneeling DB Tricep Extensions

Complete 10 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling DB Tricep Extensions

Follow these cues to perform Tall Kneeling DB Tricep Extensions correctly:

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

Overhead DB Tricep Extension

Complete 14 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Overhead DB Tricep Extension

Follow these cues to perform Overhead DB Tricep Extension correctly:

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

Front Raises

Complete 10 repetitions

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Isolation
Upper Body
Deltoids

Coaching Tips For Front Raises

Follow these cues to perform Front Raises correctly:

  • Don't use any momentum
  • Start with the palms facing away from the body
  • Don't rest your elbows on your body.

Circuit 2

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

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Primary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Single Arm KB Press

Complete 8 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

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This workout was made by Sean Klein

Sean Klein

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