Moderate Workout

Upper Body

Moderate Duration 33 minutes

Target Areas: Arms, Shoulders

Equipment: Resistance Bands, Wall, Dumbbells, Bench, Chair

Added By Aylin Noyan

Tags

Home Gym Workouts Arm Workouts Resistance Band Workouts Wall Workouts Dumbbell Workouts Bench Workouts Chair Workouts

Exercises

Set 1: 1 round

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 seconds

10 seconds

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minute

10 seconds

1 minute

1 minute

Set 2: 3 rounds

Bench Skull Crusher

Bench Skull Crusher

20 reps

Dumbbell Bench Press

Dumbbell Bench Press

20 reps

30 seconds

Set 3: 3 rounds

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

20 reps

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

20 reps

30 seconds

Set 4: 3 rounds

20 reps

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

20 reps

30 seconds

Set 5: 1 round

Seated Dumbbell Press

Seated Dumbbell Press

20 reps

Dumbbell Front Raises

Dumbbell Front Raises

15 reps

45 seconds

Set 6: 3 rounds

20 reps

20 reps

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.