Upper Body Workout For Footballers | Dumbbell Only (4K)

0:00 – Intro: hotel gym, dumbbells only
0:36 – Dynamic warm-up: arm swings
1:10 – Push-up matrix: hand positions and reps
2:18 – Scapular activation: prone butterflies
3:11 – Second round: matrix and butterflies
3:34 – Superset 1: single-arm incline DB press
4:26 – Superset 1: bent-over DB rows
5:08 – Finisher: single-arm then double-arm presses
6:02 – Superset 2: curl to press
6:22 – Superset 2: rear delt flys
7:12 – Training note: push to failure with form
7:16 – Superset 3: lateral raises
8:55 – Superset 3: dumbbell skull crushers
9:45 – Cooldown: upper-body stretch series
10:00 – Stretch: prayer lat opener
10:13 – Stretch: kneeling triceps
10:55 – Mobility: cat–cow spinal flow
11:20 – Stretch: pec opener on ball
12:03 – Stretch: neck and fascial line
12:29 – Outro: results, pool recovery, app plug
13:01 – How to build confidence on the ball
13:35 – End screen and CTA

Stuck with a light hotel gym?

Here’s a complete dumbbell-only upper-body workout you can run anywhere.

We start with a quick dynamic warm-up and scapular activation, then hit three supersets: single-arm incline presses with rows, curl-to-press with rear delt flys, and lateral raises with skull crushers.

You’ll learn how to create intensity with lighter weights using single-arm work, high reps, and strategic finishers while keeping technique sharp.

Finish with a targeted stretch routine for lats, triceps, pecs, spine, and neck so you leave pumped, balanced, and ready for the pitch.

Perfect for footballers traveling or training with limited equipment.