30 minute intermediate upper body workout with dumbbells

Here's everything you need to try our 30 minute intermediate upper body workout with dumbbells. 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
  • Half Kneeling Arnold Press
  • Circuit 2
  • DB Floor Press In Deadbug
  • DB Renegade Row
  • Chainsaw Row

Circuit 1

Complete this round 3 times.

Half Kneeling Arnold Press

Complete 10 repetitions

The half kneeling arnold press is a good vertical press variation, especially for those who are training at home with limited equipment.

Benefits of Half Kneeling Arnold Press

The main benefit of the half kneeling Arnold press is it’s ability to build muscle in the shoulders and add variety to a home training set up.

How To Do Half Kneeling Arnold Press

  1. Find a stable half kneeling position (which knee is planted doesn’t make to much of a different, if you want to change each round go ahead, if not thats also fine).
  2. Start with the palms of the hands facing the shoulders.
  3. As you lift the weights overhead twist the hands so the palms are facing away from the body.
  4. Move back to the starting position with control.

Coaching Tips For Half Kneeling Arnold Press

Follow these cues to perform Half Kneeling Arnold Press correctly:

  • Start with your palms facing your sternum and rotate outwards as you press
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

DB Floor Press In Deadbug

Complete 10 repetitions

Coaching Tips For DB Floor Press In Deadbug

Follow these cues to perform DB Floor Press In Deadbug correctly:

  • Have the DB's in position before finding the deadbug position
  • Find the deadbug position by lifting the knees and pressing lower back into the floor
  • Press the DB slowly with control, locking the elbow each rep.

DB Renegade Row

Complete 6 repetitions

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

Chainsaw Row

Complete 8 repetitions

The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.

Benefits of Chainsaw Row

The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.

How To Do Chainsaw Row

  1. Stand in a split stance with the back foot on its tip toes.
  2. Keep the lower back strong and stable as shown in the video.
  3. Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
  4. Pull with speed and return to the start position with control.

Coaching Tips For Chainsaw Row

Follow these cues to perform Chainsaw Row correctly:

  • Rest your forearm on your knee
  • Use momentum to move the weight, rotate with the weight and come back to the starting position.

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This workout was made by Sean Klein

Sean Klein

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