60 minute beginner upper body workout with dumbbells at home
Here's everything you need to try our 60 minute beginner 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.
- Circuit 1
- DB Strict Press
- Circuit 2
- Tall Kneeling DB Tricep Extensions
- Circuit 3
- Tall Kneeling Single Arm DB Press
- Half Kneeling Arnold Press
- Circuit 4
- DB Tall Kneeling Crush Grip Press
- DB Crush Grip Floor Press
Circuit 1
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.
Circuit 2
Complete this round 3 times.
Tall Kneeling DB Tricep Extensions
Complete 10 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.
Circuit 3
Complete this round 3 times.
Tall Kneeling Single Arm DB Press
Complete 14 repetitions
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.
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
- 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).
- Start with the palms of the hands facing the shoulders.
- As you lift the weights overhead twist the hands so the palms are facing away from the body.
- 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 4
Complete this round 3 times.
DB Tall Kneeling Crush Grip Press
Complete 10 repetitions
Coaching Tips For DB Tall Kneeling Crush Grip Press
Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:
- Keep rib cage tucked at all times
- Finish with the biceps next to the ears.
DB Crush Grip Floor Press
Complete 18 repetitions
The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.
Benefits of DB Crush Grip Floor Press
The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.
How To Do DB Crush Grip Floor Press
- Lye flat on the floor with the feet securely planted on the floor.
- With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
- Lock the elbows at the top of the repetition.
- Return to the starting position with control.
Coaching Tips For DB Crush Grip Floor Press
Follow these cues to perform DB Crush Grip Floor Press correctly:
- Ensure you have a good grip on the heads of the DB
- Lower your elbows and gentle touch them to the floor
- Move with control.
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This workout was made by Sean Klein
Sean Klein
