Moderate Workout

Upper

Moderate Duration 30 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbell, Stability Ball, Chair

Added By Elizabeth Abad

Tags

Home Gym Workouts Arm Workouts Dumbbell Workouts Exercise Ball Workouts Chair Workouts

Exercises

Set 1: 2 rounds

15 seconds

Big Forward Arm Circles

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

30 seconds

30 seconds

30 seconds

Set 2: 2 rounds

Alternating Bent Over Rows

Alternating Bent Over Rows

45 seconds

Alternating Side Planks

Alternating Side Planks

45 seconds

Dumbbell Chest Press

Dumbbell Chest Press

45 seconds

Alternating Bicep Curls

Alternating Bicep Curls

45 seconds

30 seconds

10 seconds

Alternating Hammer Curls

Alternating Hammer Curls

45 seconds

Dolphin Push-Ups

Dolphin Push-Ups

45 seconds

Bent Over Tricep Kick Backs

45 seconds

45 seconds

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

45 seconds

30 seconds

10 seconds

Elbows to Hands Plank

Elbows to Hands Plank

45 seconds

Dumbbell Pull-over on a Ball

Dumbbell Pull-over on a Ball

45 seconds

Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

45 seconds

Dumbell Back Row

Dumbell Back Row

45 seconds

Left Tricep Push-Ups

Left Tricep Push-Ups

45 seconds

Set 3: 1 round

30 seconds

Curved Spine Stretch

Curved Spine Stretch

15 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

15 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

15 seconds

Tricep Stretches

Tricep Stretches

15 seconds

Bicep Stretches

Bicep Stretches

15 seconds

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15 mins 10 secs, Moderate

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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.

Workouts with the same Equipment

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SUP Stabilization Workout

SUP Stabilization Workout

12 mins 30 secs, Beginner

Shoulder Day - Day 12

Shoulder Day - Day 12

25 minutes, Intense

Full Body Workout

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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

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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