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

Here's everything you need to try our 45 minute beginner 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Front Raises
  • Circuit 2
  • DB Floor Press
  • Circuit 3
  • DB Strict Press
  • Half Kneeling DB Press
  • Cross-Behind 1-Arm Banded Row

Circuit 1

Complete this round 3 times.

Front Raises

Complete 10 repetitions

Coaching Tips For Front Raises

Follow these cues to perform Front Raises correctly:

  • Don't use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Circuit 2

Complete this round 3 times.

DB Floor Press

Complete 10 repetitions

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.

Circuit 3

Complete this round 3 times.

DB Strict Press

Complete 9 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Half Kneeling DB Press

Complete 10 repetitions

The half kneeling dumbbell press is an excellent unilateral vertical press variation for all abilities.

Benefits of Half Kneeling DB Press

The primary benefit is the strength gained in the shoulder, improving the vertical press strength. The secondary benefit is the core adaptation through resisting rotation.

How To Do Half Kneeling DB Press

  1. Find a stable half kneeling position with the knee at
  2. degrees.
  3. Start with the dumbbell at the shoulder, with the elbow facing slightly away from the body.
  4. Press the dumbbell overhead and lock the elbow to move through the full range of motion.
  5. Move back to the starting position with control. Do not let the weight pull you out of position.

Coaching Tips For Half Kneeling DB Press

Follow these cues to perform Half Kneeling DB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Cross-Behind 1-Arm Banded Row

Complete 10 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

  • Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
  • Find a split stance with the feet
  • Pull the band rotating as you do so
  • Keep the feet in a fixed position.

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This workout was made by Sean Klein

Sean Klein

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