Upper Body · 45 minutes

45-Minute Upper Body Workout at Home with Dumbbells

  • 45 min
  • 4 moves × 9 rounds
  • Dumbbells
  • Intermediate

This 45-minute upper body workout builds your chest, back, shoulders and arms for a stronger upper body and better posture. It opens with a short warm-up, moves into a 4-exercise circuit you repeat 9 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s
    2. 2
      Step Jacks starting position
      Step Jacks

      Full Body · Shoulders

      30s
    3. 3
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s

  2. Main Circuit

    40s work · 20s rest

    Repeat 9× · 60s rest between rounds

    1. 1
      Dumbbell Bent-Over Row starting position
      Dumbbell Bent-Over Row

      Back · Biceps

      40s
    2. 2
      Dumbbell Bicep Curl starting position
      Dumbbell Bicep Curl

      Biceps

      40s
    3. 3
      Dumbbell Shoulder Press starting position
      Dumbbell Shoulder Press

      Shoulders · Triceps

      40s
    4. 4
      Dumbbell Woodchop starting position
      Dumbbell Woodchop

      Core · Shoulders

      40s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cross-Body Shoulder Stretch starting position
      Cross-Body Shoulder Stretch

      Shoulders

      30s
    2. 2
      Chest Opener Stretch starting position
      Chest Opener Stretch

      Chest · Shoulders

      30s
    3. 3
      Child's Pose starting position
      Child's Pose

      Back

      30s

FAQ

Is a 45-minute upper body workout enough?

Yes. 45 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this upper body workout?

Aim for 2 to 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

Just a pair of dumbbells. Pick a weight you can control for the full work interval with good form; adjustable dumbbells are ideal for home workouts.

Keep going

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Make it a habit

Part of these plans

Follow one of these multi-week plans to do this routine on a schedule.

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