Free
Intermediate
30 min
Upper-body dumbbell strength
An intermediate dumbbell session using rows, floor presses, shoulder presses and biceps curls.
Exercises
1
Arm circles
Start with small controlled circles.
1 sets 20 reps 60 sec
2
Dumbbell row
Hinge at the hips and keep the back neutral.
3 sets 10 reps 45 sec
3
Dumbbell floor press
Lower with control; avoid bouncing elbows.
3 sets 10 reps 45 sec
4
Dumbbell shoulder press
Use a comfortable range and light weights.
3 sets 8 reps 40 sec
5
Biceps curl
Keep elbows near your sides. Rest between sets.
2 sets 12 reps 40 sec