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43-Minute Advanced Upper-Body Dumbbell Volume Workout

43-Minute Advanced Upper-Body Dumbbell Volume Workout — video by DANIELPT FITNESS Play · 42:50

Video by DANIELPT FITNESS on YouTube · Open on YouTube

A high-volume upper-body session with live commentary: ten rounds of push-ups (drop to your knees when needed) between rows, pullovers, flys, curls and shrugs, then ten rounds of bent-over or kneeling rows between presses, raises and triceps work. For experienced lifters; warm up first.

  • 43 min
  • Advanced
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 12

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  1. Block 1: hammer curl to overhead press, then the first of ten push-up sets; drop to your knees when needed. 0:36
  2. Alternating bent-over rows, back straight and chest up, followed by push-ups. 2:44
  3. Alternating pullovers lying on the floor with straight arms, then push-ups. 4:45
  4. Bent-over rear-delt flys, then basic curls with your elbows against your ribs, with push-ups between. 6:50
  5. Bent-over high rows, elbows out to the sides, then drag hammer curls, with push-ups between. 10:49
  6. Standing shrugs with the heavy pair, arms straight, then another set of push-ups. 15:00
  7. Side plank rear-delt raises with a straight arm on each side, between the last push-up sets. 17:15
  8. Block 2: overhead press seated on the floor, then bent-over rows, which return between every move. 21:26
  9. Single-arm explosive overhead presses on each side, with kneeling strict rows in between. 23:50
  10. Incline overhead triceps extensions, then skull crushers into narrow presses, with rows between. 28:00
  11. Flat flys with a pause at the bottom, then seated lateral raises, with rows between. 32:02
  12. Alternating lying triceps extensions, seated front raises and seated overhead extensions, with rows between. 36:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drop to kneeling push-ups when you can't do more on your toes
  • On curls keep your elbows against your ribs and start from fully straight arms
  • Keep your head in line with your spine and don't rush the reps

What it works

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Joints it uses 3 takes load

  • Shoulders takes load10 rounds of push-ups, presses, side plank raises
  • Elbows takes loadpush-ups, curls, skull crushers, extensions
  • Wrists & hands takes loadpush-ups, side plank, kneeling rows
  • Upper back movesbent-over rows, high rows, shrugs
  • Lower back movessix rounds of bent-over rows
  • Knees moveskneeling single-arm rows
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Kneeling push-ups; lighter dumbbells; kneeling rows rest the lower back

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by DANIELPT FITNESS; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety