30-Minute Dumbbell Upper Body Workout — Intermediate
A ready-to-go 30-minute dumbbells upper workout for intermediate lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Inchworm Walkouts1 × 10 · rest 15s
- Jumping Jacks1 × 30s · rest 15s
- Hip Circles1 × 30s · rest 15s
Main workout
- Dumbbell Bench Press3 × 8-12 · rest 60-90s
- Dumbbell Shoulder Press3 × 8-12 · rest 60-90s
- Dumbbell Rows3 × 8-12 · rest 60-90s
- Dumbbell Reverse Fly3 × 8-12 · rest 60-90s
Cool-down
- Doorway Chest Stretch1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
FAQ
How long is this upper workout?
About 30 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for dumbbells.
Is this good for beginners?
It's geared toward intermediate lifters. Beginners should pick our beginner version.
Related workouts
- 30-Minute Bodyweight Upper Body Workout — Beginner
- 45-Minute Bodyweight Upper Body Workout — Beginner
- 30-Minute Bodyweight Upper Body Workout — Intermediate
- 45-Minute Bodyweight Upper Body Workout — Intermediate
- 30-Minute Dumbbell Full Body Workout — Beginner
- 45-Minute Dumbbell Full Body Workout — Beginner