Ready to blitz your upper body? Try this dumbbell-only upper-body workout, which incorporates a classic push/pull formula for maximum muscle…

When it comes to upper-body workouts, push and pull training often occupy separate days. However, this upper-body workout, which only requires adjustable dumbbells or a dumbbell set, combines both push and pull exercises to activate every muscle from the waist up.

The benefits of push/pull training are numerous, but chief among them is balance. This method makes it very difficult to either overtrain, or overlook, certain areas – ideal for developing a well-rounded physique.

Instead, each muscle gets its time in the spotlight – and by the end of this dumbbell-only workout, your entire upper body will be singing (screaming) in perfect harmony… 

Dumbbell-only upper body workout:

  1. Dumbbell reverse bent-over row 
  2. Reverse dumbbell flye
  3. Dumbbell pullover
  4. Incline dumbbell bench press
  5. Dumbbell crush press
  6. Dumbbell flye
  7. Finisher: dumbbell press-up to renegade row

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man demonstrates Dumbbell Reverse Bent-Over Row; bent at the hips with slightly bent knees, he holds a dumbbell in each hand. then, he raises each dumbbell towards his body, keeping his elbows tucked in, before lowering and repeating

1. Dumbbell reverse bent-over row

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do a dumbbell reverse bent-over row:

  • Stand with feet hip-width apart, holding a pair of dumbbells with palms facing forward. 
  • Bend your knees, press your hips back, keep your chest up and your shoulders down.
  • Row the weights up to your sides, keeping your elbows tucked in.
  • Pause at the top, then return.

man demonstrates how to do the reverse dumbbell flye; bent at the hips and with slightly bent knees, he holds a dumbbell in each arm in front of his shins; then, he pulls his arms upwards either side of his body, raising the dumbbells to be level with his shoulders

3. Reverse dumbbell flye

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do the reverse dumbbell flye:

  • Stand with feet hip-width apart, holding both dumbbells with palms facing towards you.
  • Hinge at the hips and lower your torso towards the floor. Your chest should be almost parallel with the ground in the starting position.
  • Extend your arms directly towards the floor and bend your elbows slightly – your palms should be facing each other.
  • Arc the weights to the side, then up as you squeeze your shoulder blades together, maintaining a bend in your elbows.
  • Slowly perform the same movement in reverse to return to the start.

man demonstrates how to do a dumbbell pullover; with his back resting on a workout bench, knees bent and feet on the floor, he holds one dumbbell in both hands above his chest; then, he lowers the dumbbell down behind his head before repeating

4. Dumbbell pullover 

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do a dumbbell pullover:

  • Lie on a bench with your feet flat on the floor.
  • Holding a dumbbell over your chest, keep your arms long and begin to lower the weight over your head towards the floor.
  • Pause when you feel a good stretch through your pecs and upper back, then squeeze your lats to bring the dumbbell back to the start.

man demonstrates how to do an incline dumbbell bench press: sitting on a bench at a 45 degree incline, he holds two dumbbells at shoulder height, arms bent; then, he lifts the dumbbells above his head, before lowering to repeat

5. Incline dumbbell bench press

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do an incline dumbbell bench press:

  • Set the bench to a 45-degree incline. 
  • Pick the dumbbells up off the floor and sit on the seat of the bench.
  • Kick your knees up as you lean back onto the bench – using the momentum from your kick to bring the dumbbells to the sides of your chest.
  • Tense your glutes and core, then powerfully press the weights towards the ceiling, stopping when the dumbbells are an inch or so away from each other.
  • Lower with control – all the way down until the dumbbells are at chest height – then repeat.

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Man demonstrates how to do a dumbbell crush press; sitting on a bench at 45 degree incline, he holds a dumbbell in each hand; the dumbbells start on his chest, then he lifts them up above him before pressing them together and lowering with control

6. Dumbbell crush press 

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do a dumbbell crush press:

  • Sit on a flat bench, with dumbbells held on your thighs. 
  • Lie back, keeping the weights close to your chest.
  • Once you’re lying flat on the bench, the dumbbells should be held together in the centre of your chest.
  • Force the weights together, then press them up until your arms are extended.
  • Continue to ‘crush’ the dumbbells together as you lower under control.
  • Once the dumbbells touch your chest, push them back to the starting position.
  • Repeat for the desired number of repetitions.

man demonstrates how to do a dumbbell flye: laying on a bench, he holds two dumbbells out either side of his body with bent arms; then he lifts them up to join in the middle above his body, before lowering to repeat

7. Dumbbell flye

Reps: 12, 10, 8, 8, 8
Sets: 5
Rest: 60 secs

How to do a dumbbell flye:

  • Lie back on the bench, holding a dumbbell in each hand with arms straight and palms facing.
  • With your chest up and a slight bend in your elbows, lower the weights out to the sides until you feel a good stretch across your pecs.
  • Reverse the movement, focusing on moving the weights with your pecs, until your arms are extended.
  • Stop the weights just before they touch and squeeze your pecs for a count of one – you should really feel it in your inner chest.

man demonstrates how to do a dumbbell press-up to renegade row: in a plank position, with two dumbbells on the floor directly below his shoulders, he lowers his body to the ground before rising again and lifting the left dumbbell towards him; he lowers, then repeats on the other side

Dumbbell-only upper body workout: FINISHER

8. Dumbbell press-up to renegade row 

Reps: 30 secs AMRAP
Rest: 30 secs
Sets: 5

How to do a dumbbell press-up to renegade row:

  • Assume a press-up position with your feet hip- to shoulder-width apart and a dumbbell in each hand directly below your shoulders.
  • Keeping your core engaged and elbows tucked, lower your chest until it’s almost in line with your hands, then push back up to the starting position.
  • Row the dumbbell in your left hand towards your ribs.
  • Lower the dumbbell back to the starting position, press-up, then row the right-hand dumbbell.
  • Keep the tempo up to complete as many reps as possible in the time.

Model: Alex Beattie | Photography: Eddie Macdonald