Upper Body Workouts With Dumbbells

Evidence-informed upper-body dumbbell workouts for adults who want balanced chest, back, shoulder, and triceps development with stable straight sets, realistic kilogram loading, and clear RIR-based progression.
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Set load units

Workout 1

5 exercises15 sets

Upper Body Dumbbell Strength and Hypertrophy Template

Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts

A repeatable upper-body dumbbell session that prioritizes compounds first, then accessories, using straight working sets and simple load progression.

  1. 1
    Dumbbell Bench Press
    anatomy
    anatomy
    1Exercise
    Dumbbell Bench Press

    Rest 2m

    • 18 reps x 22.5 kgRIR 3
    • 28 reps x 22.5 kgRIR 2
    • 38 reps x 22.5 kgRIR 1

    Use a controlled 2-3 second lowering phase, pause briefly on the chest line, and press with shoulders set down and back.

  2. 2
    One-Arm Dumbbell Row
    anatomy
    anatomy
    2Exercise

    One-Arm Dumbbell Row

    Rest 1m 30s

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Brace through the torso, pull elbow toward the hip, and avoid trunk rotation as load rises.

  3. 3
    Seated Dumbbell Overhead Press
    anatomy
    anatomy
    3Exercise

    Seated Dumbbell Overhead Press

    Rest 2m

    • 18 reps x 16 kgRIR 3
    • 28 reps x 16 kgRIR 2
    • 38 reps x 16 kgRIR 1

    Keep ribcage down, forearms vertical at midrange, and finish with biceps near ears without lumbar overextension.

  4. 4
    Dumbbell Lateral Raise
    anatomy
    4Exercise

    Dumbbell Lateral Raise

    Rest 1m 15s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Raise in the scapular plane, keep elbows softly bent, and stop slightly below shoulder height if tension is better maintained.

  5. 5
    Seated Dumbbell Triceps Extension
    anatomy
    5Exercise

    Seated Dumbbell Triceps Extension

    Rest 1m 15s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Keep upper arm stable, lower under control, and finish with full elbow extension without shoulder shrugging.