Move · Videos · Strength · 29 min

30-Minute Beginner Upper-Body Dumbbell Workout: Back, Chest, Arms

30-Minute Beginner Upper-Body Dumbbell Workout: Back, Chest, Arms — video by Joanna Soh Official Play · 29:05

Video by Joanna Soh Official on YouTube · Open on YouTube

Back-to-basics upper-body circuits with a medium and a light pair of dumbbells: single-arm rows, deadlift to press, floor chest press and flys, push-ups (knees allowed), raises, punches as active rest, curls to kickbacks, reverse flys and forearm plank to dolphin. Suits beginners; warm up first.

  • 29 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 14

Tap a time to watch that step in the video.

  1. Single-arm rows, right arm then left: staggered stance, flat back, drive the elbow back, not out. 1:05
  2. Deadlift to upright row to shoulder press with a pair of medium dumbbells, chest open and back flat. 3:18
  3. Circuit 1 again: single-arm rows on each side, then deadlift to press. 4:08
  4. Floor chest press: dumbbells in line with your chest, elbows near 90 degrees; lift into a bridge for more. 7:13
  5. Flys on the floor: palms facing, elbows bent, open out to gently tap the elbows down, then squeeze up. 8:12
  6. Push-ups on your toes, or on your knees if that's too tough. 9:10
  7. Circuit 2 again with your hips lifted in a bridge: chest press and slow flys, then push-ups. 10:08
  8. Lighter dumbbells: upright row to front raise with soft knees; go lighter if your body swings. 14:13
  9. Lateral raises no higher than your shoulders, then jab-and-cross punches as active recovery. 15:08
  10. Circuit 3 again: upright row to front raise, lateral raises with a slow lower, then punches. 17:10
  11. Biceps curl to triceps kickback, hinged slightly forward from the hips, without rushing. 20:12
  12. Reverse flys with a flat back and chest up, then forearm plank to dolphin. 21:09
  13. Circuit 4 again: curl to kickback, reverse flys, then forearm plank to dolphin. 23:13
  14. Stretch: child's pose, then shoulder, triceps, chest and biceps stretches and three deep breaths. 26:07

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

Form cues from the coach

  • On rows keep your back flat and drive the elbow back, not out to the side
  • Keep the dumbbells in line with your chest and elbows near 90 degrees on the chest press
  • If your body swings on raises, pick lighter dumbbells

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadpresses, raises, rows, push-ups, plank to dolphin
  • Elbows takes loadpush-ups, curls to kickbacks
  • Wrists & hands takes loadpush-ups
  • Upper back movessingle-arm rows, reverse flys
  • Lower back moveshinged rows, kickbacks and reverse flys
  • 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: Push-ups on the knees; 1-2 kg dumbbells if you are new

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 Joanna Soh Official; 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