45 minute advanced upper body workout with dumbbells at home

Here's everything you need to try our 45 minute advanced upper body workout with dumbbells 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB Floor Seated Strict Press
  • Tall Kneeling DB Tricep Extensions
  • DB Floor Press In Half Hollow Hold
  • Circuit 2
  • Overhead DB Tricep Extension
  • Single Arm DB Floor Seated Strict Press
  • Half Kneeling Arnold Press

Circuit 1

Complete this round 3 times.

DB Floor Seated Strict Press

Complete 9 repetitions

Coaching Tips For DB Floor Seated Strict Press

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

  • Keep the legs and back straight Keep rib cage tucked, lock elbows at the top of repetition
  • Finish with the biceps next to the ears.

Tall Kneeling DB Tricep Extensions

Complete 14 repetitions

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.

DB Floor Press In Half Hollow Hold

Complete 10 repetitions

Coaching Tips For DB Floor Press In Half Hollow Hold

Follow these cues to perform DB Floor Press In Half Hollow Hold correctly:

  • Have the DB's in position before finding the half hollow position
  • Press the DB's slowly with control, locking the elbow each rep
  • Maintain a tight half hollow thoughout.

Circuit 2

Complete this round 3 times.

Overhead DB Tricep Extension

Complete 20 repetitions

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.

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.

Half Kneeling Arnold Press

Complete 12 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.

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This workout was made by Sean Klein

Sean Klein

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