45-Minute Dumbbell Upper Body Workout — Beginner
A ready-to-go 45-minute dumbbells upper workout for beginner lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Inchworm Walkouts1 × 10 · rest 15s
- Bodyweight Squats1 × 10 · rest 15s
- Hip Circles1 × 30s · rest 15s
Main workout
- Push-ups3 × 8-12 · rest 60-90s
- Dumbbell Shoulder Press3 × 8-12 · rest 60-90s
- Lateral Raises3 × 8-12 · rest 60-90s
- Dumbbell Bicep Curls3 × 8-12 · rest 60-90s
- Dumbbell Rows3 × 8-12 · rest 60-90s
- Dumbbell Bench Press3 × 8-12 · rest 60-90s
Cool-down
- Child's Pose Stretch1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
FAQ
How long is this upper workout?
About 45 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for dumbbells.
Is this good for beginners?
Yes — exercises are scaled for beginners with simple progressions.
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- 30-Minute Bodyweight Upper Body Workout — Beginner
- 45-Minute Bodyweight Upper Body Workout — Beginner
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- 45-Minute Bodyweight Upper Body Workout — Intermediate
- 30-Minute Dumbbell Full Body Workout — Beginner
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