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

Here's everything you need to try our 45 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Tall Kneeling Crush Grip Curl to Press
  • DB Floor Press
  • Single Arm DB Floor Press
  • Circuit 2
  • Tall Kneeling Single Arm DB Press
  • DB Deadlift
  • Glute Bridge DB Press

Circuit 1

Complete this round 3 times.

DB Tall Kneeling Crush Grip Curl to Press

Complete 12 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Curl to Press

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

  • Ensure you have a good grip on the DB
  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

DB Floor Press

Complete 12 repetitions

Buy Dumbbells
Primary
Upper Body
Horizontal Press

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

  1. Lye on the floor with the feet securely connected to the ground.
  2. Start with the dumbbells out in front with the elbows locked.
  3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
  4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
  5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top.

Single Arm DB Floor Press

Complete 12 repetitions

Buy Dumbbells
Primary
Upper Body
Horizontal Press

Coaching Tips For Single Arm DB Floor Press

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

  • Touch elbows gently to the floor
  • Lock elbows at the top
  • Keep other hand on ribs.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm DB Press

Complete 16 repetitions

Buy Dumbbells
Secondary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling Single Arm DB Press

Follow these cues to perform Tall Kneeling Single Arm DB Press correctly:

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

DB Deadlift

Complete 14 repetitions

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Primary
Upper Body
Hinge

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.

Glute Bridge DB Press

Complete 16 repetitions

Buy Dumbbells
Secondary
Upper Body
Horizontal Press

Coaching Tips For Glute Bridge DB Press

Follow these cues to perform Glute Bridge DB Press correctly:

  • Have the DB's in position before finding the deadbug position
  • Press the lower back into the floor and do a hip thrust, maintain tension throughout
  • Press the DBs slowly with control, locking the elbow each rep.

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This workout was made by Sean Klein

Sean Klein

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