Upper body (dumbbells & kettlebell)

Exercises

Dumbbell floor press or bench press

3 × 8–12

Targets: chest, front delts, triceps

Steps for dumbbell floor press

1. Lie on your back with a dumbbell in each hand and knees bent.
2. Start with your upper arms resting lightly on the floor and dumbbells near chest level.
3. Brace your core and keep your wrists stacked over your elbows.
4. Press the dumbbells upward until your arms are straight.
5. Lower with control until your upper arms touch the floor again.
6. Pause briefly, then repeat.
7. Keep your shoulders stable and avoid bouncing off the floor.

Steps for dumbbell bench press

1. Sit on the bench with a dumbbell in each hand.
2. Lie back and bring the dumbbells to chest level.
3. Plant your feet firmly and brace your core.
4. Press the dumbbells upward until your arms are straight.
5. Lower them slowly back down to chest level.
6. Keep the movement controlled and your shoulders packed.

One-arm row (hand on bench or staggered stance)

3 × 8–12 each side

Targets: lats, upper back, rear shoulders, biceps

Steps

1. Hold a dumbbell or kettlebell in one hand.
2. Support yourself with your other hand on a bench, chair, or your front thigh in a staggered stance.
3. Keep your back flat and core braced.
4. Let the weight hang with your arm fully extended.
5. Pull the weight toward your hip, keeping your elbow close to your body.
6. Squeeze your back muscles at the top.
7. Lower slowly until your arm is straight again.
8. Complete all reps, then switch sides.

Single-arm kettlebell or dumbbell overhead press

3 × 8–10 each side

Targets: shoulders, triceps, upper chest, core

Steps

1. Stand tall holding a kettlebell or dumbbell at shoulder height.
2. Brace your core and squeeze your glutes.
3. Keep your ribs down and avoid leaning back.
4. Press the weight overhead until your arm is straight.
5. Pause briefly at the top with control.
6. Lower the weight slowly back to shoulder level.
7. Complete all reps on one side, then switch.

Lateral raise (dumbbells)

3 × 12–15

Targets: side delts, shoulders

Steps

1. Stand tall with a dumbbell in each hand at your sides.
2. Keep a slight bend in your elbows.
3. Raise your arms out to the sides until they reach about shoulder height.
4. Lead with your elbows and keep the weights under control.
5. Pause briefly at the top.
6. Lower slowly back to the start.
7. Use light to moderate weight and avoid swinging.

Bicep curl

3 × 10–12

Targets: biceps, forearms

Steps

1. Stand tall holding a dumbbell in each hand with palms facing forward.
2. Keep your elbows close to your torso.
3. Curl the weights upward toward your shoulders.
4. Squeeze your biceps at the top.
5. Lower the weights slowly until your arms are straight again.
6. Keep your torso still and avoid using momentum.

Overhead tricep extension

3 × 10–12

Targets: triceps

Steps

1. Hold one dumbbell or kettlebell with both hands overhead.
2. Keep your elbows pointing mostly forward and close to your head.
3. Brace your core and stand tall.
4. Lower the weight behind your head by bending your elbows.
5. Go as low as you comfortably can while keeping control.
6. Extend your elbows to raise the weight back overhead.
7. Repeat with steady tempo.

Core finisher

Plank

3 × 30–45 seconds

Targets: core, shoulders, glutes

Steps

1. Place your forearms on the floor with elbows directly under your shoulders.
2. Extend your legs behind you and lift your body into a straight line.
3. Brace your abs and squeeze your glutes.
4. Keep your hips level and avoid letting them sag.
5. Hold while breathing steadily.
6. Stop if you lose your body position.

Notes

• This workout covers the main upper-body muscle groups: chest, back, shoulders, biceps, triceps, and core.
• The structure includes both a push and a pull, plus overhead work and direct arm isolation, making it a more complete upper-body session.
• You can superset bicep curls and overhead tricep extensions to save time.
• Rest about 45–90 seconds between sets, and slightly longer after pressing or rows if needed.
• Choose loads that make the last few reps challenging while still keeping your form clean.