Uploaded January 2025 | Updated September 2026, 3 weeks ago
This 35 minute dumbbell upper body workout hits your chest, triceps, and core with a format that works whether you’re just getting started or ready to push heavier weights.
You can scale this workout to your level. Go lighter and focus on control, or grab heavier dumbbells and challenge yourself. A bench is optional, and modifications are included so you can make it work for where you’re at today.
If you want more dumbbell and upper body workouts like this, check out the Arms & Upper Body playlist here: youtube.com/playlist?list=PL2NpXBzdtNan-D0XhNEBRicxI52UsV1D5&si=9Oj4PlOjshddSOOV
#UpperBodyWorkout #DumbbellWorkout #ChestTriceps #HomeWorkout
Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → tiffxdan.com/membership
Links:
Legends shorts → legends.com/DAN87275
Kion aminos, creatine & protein → bit.ly/GetKion
Follow my HIIT channel for more follow along workouts @DantheHIITMan
WORKOUT DETAILS
⏱️ Duration: 35 minutes
🏋️ Equipment: range of dumbbells: light, medium & heavy
⏱️ Intervals: 30 sec work, 30 sec rest
⏱️ Finisher: 20 sec work x3, no rest
00:00 upper body strength workout with dumbbells
Warm Up // 30x6
00:25 Arm Circles
00:55 Chest Openers
01:25 Hand Release Push Ups
01:55 Plank to Pike
02:25 Cobra Stretch
02:55 Torso Twists
Main Workout // 30s On / 30s Off
Round 1 (Chest Focus)
03:55 1a. Iso Hold Dumbbell Chest Press R
04:55 1b. Iso Hold Dumbbell Chest Press L
05:55 1c. Reverse Grip Chest Press
06:55 1d. Dumbbell Chest Fly
Repeat
Round 2 (Triceps Focus)
11:55 2a. Overhead Triceps Extension
12:55 2b. Tate Press
13:55 2c. Close Grip Push Ups
14:55 2d. Skull Crushers
Repeat
Round 3 (Abs Focus)
19:55 3a. Dumbbell Russian Twists
20:55 3b. Leg Raises - DB between feet
21:55 3c. Dumbbell Weighted Crunch
22:55 3d. Hollow Body Hold with Dumbbell
Repeat
Round 4 (Chest & Triceps Mix)
27:55 4a. Neutral Grip Dumbbell Chest Press
28:55 4b. Diamond Push Ups
29:55 4c. Dumbbell Pullover
30:55 4d. Tricep DipsRepeat
Finisher // 20/20/20
35:55 Tricep Push Ups
36:15 Push Up Low Hold
36:35 Wide Push Ups
37:15 Cool Down & Stretch // 20x9
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
This 35 minute dumbbell upper body workout hits your chest, triceps, and core with a format that works whether you’re just getting started or ready to push heavier weights.
You can scale this workout to your level. Go lighter and focus on control, or grab heavier dumbbells and challenge yourself. A bench is optional, and modifications are included so you can make it work for where you’re at today.
If you want more dumbbell and upper body workouts like this, check out the Arms & Upper Body playlist here: youtube.com/playlist?list=PL2NpXBzdtNan-D0XhNEBRicxI52UsV1D5&si=9Oj4PlOjshddSOOV
#UpperBodyWorkout #DumbbellWorkout #ChestTriceps #HomeWorkout
Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → tiffxdan.com/membership
Links:
Legends shorts → legends.com/DAN87275
Kion aminos, creatine & protein → bit.ly/GetKion
Follow my HIIT channel for more follow along workouts @DantheHIITMan
WORKOUT DETAILS
⏱️ Duration: 35 minutes
🏋️ Equipment: range of dumbbells: light, medium & heavy
⏱️ Intervals: 30 sec work, 30 sec rest
⏱️ Finisher: 20 sec work x3, no rest
00:00 upper body strength workout with dumbbells
Warm Up // 30x6
00:25 Arm Circles
00:55 Chest Openers
01:25 Hand Release Push Ups
01:55 Plank to Pike
02:25 Cobra Stretch
02:55 Torso Twists
Main Workout // 30s On / 30s Off
Round 1 (Chest Focus)
03:55 1a. Iso Hold Dumbbell Chest Press R
04:55 1b. Iso Hold Dumbbell Chest Press L
05:55 1c. Reverse Grip Chest Press
06:55 1d. Dumbbell Chest Fly
Repeat
Round 2 (Triceps Focus)
11:55 2a. Overhead Triceps Extension
12:55 2b. Tate Press
13:55 2c. Close Grip Push Ups
14:55 2d. Skull Crushers
Repeat
Round 3 (Abs Focus)
19:55 3a. Dumbbell Russian Twists
20:55 3b. Leg Raises - DB between feet
21:55 3c. Dumbbell Weighted Crunch
22:55 3d. Hollow Body Hold with Dumbbell
Repeat
Round 4 (Chest & Triceps Mix)
27:55 4a. Neutral Grip Dumbbell Chest Press
28:55 4b. Diamond Push Ups
29:55 4c. Dumbbell Pullover
30:55 4d. Tricep DipsRepeat
Finisher // 20/20/20
35:55 Tricep Push Ups
36:15 Push Up Low Hold
36:35 Wide Push Ups
37:15 Cool Down & Stretch // 20x9
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
