🔥 Upper Body Strength Workout | Chest, Back, Shoulders & Arms | Dumbbells Only

Build strength and definition with this 30-minute upper body workout targeting the chest, back, shoulders, arms, and core using dumbbells only.

This session includes 15 effective exercises designed to improve strength, muscle tone, and upper-body stability — perfect for home training.

🏋️‍♂️ WORKOUT STRUCTURE
Duration: 30 Minutes
15 Exercises (2 Sets Each)
Dumbbells + Bodyweight
Upper Body Strength
30 sec work / 20 sec rest

⏱ TIMESTAMPS
00:00 Intro
00:28 Warm-Up
04:08 Workout
Chest

1. Push-Ups

2. Dumbbell Chest Press

3. Dumbbell Chest Fly
   Back

4. Bent-Over Dumbbell Rows

5. Single-Arm Dumbbell Row (Right)

6. Single-Arm Dumbbell Row (Left)

7. Dumbbell Pullover
   Shoulders

8. Dumbbell Shoulder Press

9. Lateral Raises

10. Front Raises
    Arms

11. Bicep Curls

12. Hammer Curls

13. Overhead Tricep Extension

14. Skull Crushers
    Core / Stability (Upper-body focused)

15. Plank Shoulder Taps

30:10 CoolDown

✅ TIPS FOR SUCCESS:
Focus on controlled movements, not speed
Keep your core tight and posture strong
Choose weights that challenge you by the final reps
Breathe through every set — your strength is built in the struggle 💪