Skimble
Download on the App Store
Free Moderate Workout

Reps & Weights

Moderate   11 minutes

Target Areas: Upper Body

Equipment: Dumbbells, Exercise Mat

Reps & Weights
Tags
Home Gym Workouts Upper Body Workouts Dumbbell Workouts
Description

In this moderate chest, back, shoulder, and arm workout you will be changing the weights you are using and the number of reps depending on the exercise. Grab yourself 2 sets of dumbbells, light and moderate.

Exercises

Set 1: 2 rounds
Dumbbell Front Raises
Weights: Light
Dumbbell Front Raises
15 reps
Lower the dumbbells back down and repeat.
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
10 seconds

Set 2: 2 rounds
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.
Weights: Moderate
Dumbbell Bent Over Rows
10 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
10 reps
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Weights: Moderate
Dumbbell Push Press
10 reps
Rest
Rest
10 seconds

Set 3: 2 rounds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Weights: Heavy
Alternating Bicep Curls
8 reps
Rest
Rest
10 seconds
Tricep Kickbacks
Weights: Heavy
Tricep Kickbacks
8 reps
Rest
Rest
10 seconds

Set 4: 1 round
Shoulder Stretches
Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds

Workout Discussion

06 Nov
Awesome work out
05 Nov
Good job

Appears In

strength
Strength
arms
Arms

Related Workouts

Upper Body Reps
Upper Body Reps
26 mins 59 secs, Moderate
Upper Transform I
Upper Transform I
19 mins 59 secs, Intense
Four by Four
Four by Four
9 mins 12 secs, Moderate
Upper body fit B
Upper body fit B
19 minutes, Moderate
Upper Body Dumbbell
Upper Body Dumbbell
15 mins 3 secs, Intense
Bench Work
Bench Work
29 mins 2 secs, Moderate
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.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 mins 1 sec, Intense
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Amazing Abs Attack

Amazing Abs Attack

Moderate 10 min  
Core   No Equipment
Winter work: Arms

Winter work: Arms

Beginner 12 min  
Arms   Dumbbells, Bench
Top Harmony

Top Harmony

Moderate 9 min  
Arms   Wall, Dumbbells
Chest Day

Chest Day

Intense 30 min  
Chest   Stability Ball, Dumbbells
Arms & Core Day

Arms & Core Day

Moderate 31 min  
Arms   Dumbbells, Barbell, Bench
The Ultimate Fight

The Ultimate Fight

Moderate 8 min  
Shoulders   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free