Moderate Workout

Upper Body

Moderate Duration 13 minutes

Target Areas: Shoulders, Arms

Equipment: Dumbbell, Bench, Resistance Band

Added By David Meyer

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Bench Workouts Resistance Band Workouts

Exercises

Set 1: 1 round

Dumbbell Upright Rows

Weights: Heavy

Dumbbell Upright Rows

12 reps

12 reps

12 reps

Tricep Extensions

Tricep Extensions

12 reps

Set 2: 1 round

Dumbbell Chest Press

Dumbbell Chest Press

12 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

12 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

12 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

Set 3: 1 round

1 minute

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minute

Set 4: 1 round

Dumbbell Upright Rows

Weights: Heavy

Dumbbell Upright Rows

12 reps

12 reps

12 reps

Tricep Extensions

Tricep Extensions

12 reps

Set 5: 1 round

Dumbbell Chest Press

Dumbbell Chest Press

12 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

12 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

12 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

Set 6: 1 round

1 minute

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minute

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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.

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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

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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