40 Minute Upper Body Dumbbell Workout: No Bench Needed

Are you ready to take your upper body dumbbell workout to the next level in just 40 minutes?

We've crafted the ultimate guide to help you achieve a stronger, more toned upper body without needing a bench.

Our article is based on The ULTIMATE UPPER BODY DUMBBELL WORKOUT | 40 MINUTES video below, which provides excellent visual demonstrations of each exercise.

While the video is a great resource, our article takes your workout further by offering detailed, step-by-step instructions for each movement and invaluable trainer tips to maximize your results and minimize the risk of injury.

So, whether you're a beginner or a seasoned fitness enthusiast, join us on this journey to transform your upper body with just a dumbbell set and our expert guidance.

Let's get started!

Warm-Up

Before we dive into our dumbbell workout, it's crucial for us to prepare our muscles and joints with a thorough warm-up.

This isn't just about preventing injuries; it's about maximizing our performance too.

1. Shoulder Rolls:

Let's begin with shoulder rolls. Stand tall, roll your shoulders forward for 30 seconds, and then reverse the direction. This movement helps loosen up the shoulder joints.

2. Arm Circles:

Extend our arms out to the sides and make small circles for 30 seconds. Gradually increase the size of the circles to promote blood flow to the shoulder muscles.

3. Torso Twists:

For our spine, gently twist our torso from side to side. Keep your movements slow and controlled for about a minute. We'll engage our core and warm up the back muscles we'll be using.

4. Wrist Flexes:

Since we'll be holding dumbbells, don't forget about our wrists. Extend one arm and use the opposite hand to press the fingers back towards the body gently, then press them forward. Hold each flex for about 10 seconds per side to reduce the chance of strain.

Block 1 (Chest)

In this section, we'll focus on three fundamental chest exercises using dumbbells that can be performed on the floor without a bench.

Dumbbell Floor Press

1. Lie on your back on the floor with your knees bent and feet flat. Hold a dumbbell in each hand.
2. Start with the dumbbells at chest level, elbows bent and pointing towards your feet.
3. Press the dumbbells up until your arms are fully extended.
4. Pause briefly at the top before slowly lowering them back down to the starting position.

Trainer's Tip: Keep your core engaged and your lower back pressed into the floor throughout the movement.

Dumbbell Decline Floor Press

1. Begin by lying on your back on the floor with your knees bent and feet firmly planted.
2. Lift your hips and butt off the floor, creating a decline position with your body. Your head and shoulders should remain on the ground.
3. Hold a dumbbell in each hand at chest level, with your elbows bent and pointing towards your feet.
4. Press the dumbbells up towards the ceiling until your arms are fully extended, maintaining the declined body position throughout the movement.
5. Pause briefly at the top before slowly lowering the dumbbells back down to the starting position.

Trainer's Tip: Ensure your core is engaged and your glutes are activated to maintain the decline position. This variation targets the lower portion of your chest muscles more effectively.

Dumbbell Chest Fly on Floor

1. Lie on your back on the floor with your knees bent and feet flat. Hold a dumbbell in each hand.
2. Start with the dumbbells extended above your chest, palms facing each other.
3. With a slight bend in your elbows, lower the dumbbells out to the sides of your body until you feel a stretch in your chest.
4. Bring them back up, squeezing your chest muscles at the top of the movement.

Trainer's Tip: Keep a slight bend in your elbows throughout the movement to maintain tension on the chest muscles.

Repeat Above

To complete Block 1 of our chest workout, repeat the above exercises for the recommended number of sets and repetitions.

By performing these exercises on the floor, we eliminate the need for a bench while still effectively targeting the chest muscles.

Block 2 (Back)

Working on our back is essential for a balanced upper body workout.

These exercises target various back muscles, including the latissimus dorsi, rhomboids, and traps.

Dumbbell Single Arm Row Right

1. Place your right knee and right hand on the floor, keeping your back straight.
2. Hold a dumbbell in your left hand, arm extended towards the floor.
3. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
4. Lower the dumbbell back to the starting position.

Trainer's Tip: Maintain a stable core and avoid twisting your torso as you row the dumbbell.

Dumbbell Single Arm Row Left

1. Switch to your left knee and left hand on the floor, right arm holding the dumbbell.
2. Pull the dumbbell up towards your chest, elbow tracking close to your body.
3. Lower the dumbbell back to the starting position.

Trainer's Tip: Focus on squeezing your shoulder blade towards your spine to fully engage the back muscles.

Dumbbell Pullover on Floor

1. Lie on your back on the floor with your knees bent and feet flat. Hold a dumbbell with both hands, arms extended above your chest.
2. Keeping your arms slightly bent, lower the dumbbell back and over your head until you feel a stretch in your lats.
3. Return the dumbbell to the starting position above your chest.

Trainer's Tip: Keep your core engaged and lower back pressed into the floor throughout the movement.

Dumbbell Reverse Fly on Floor

1. Lie face down on the floor with a dumbbell in each hand, arms extended towards the floor.
2. Keeping your torso stationary and elbows slightly bent, lift the dumbbells out to the sides until they are in line with your body.
3. Slowly lower the dumbbells back to the starting position.

Trainer's Tip: Focus on squeezing your shoulder blades together at the top of the movement.

Repeat Above

We must repeat the above series to ensure a complete back workout.

Aim for the recommended number of sets for each exercise to work our back muscles effectively.

Block 3 (Shoulders)

In this block, we will strengthen and define our shoulder muscles by performing three dumbbell exercises.

Remember to choose a weight that allows you to maintain proper form throughout each set.

Dumbbell Standing Shoulder Press

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
2. Press the dumbbells straight overhead until your arms are fully extended.
3. Lower the dumbbells back to shoulder height and repeat.

Trainer's Tip: Keep your core engaged and avoid arching your back as you press the weights overhead.

Dumbbell Lateral Raises

1. Stand with your feet shoulder-width apart, dumbbells at your sides.
2. With a slight bend in your elbows, raise your arms out to the sides until they're parallel with the floor.
3. Pause at the top of the movement, then slowly lower back to your sides.

Trainer's Tip: To maximize engagement, pretend you're pouring water from a pitcher as you reach the top of the movement.

Dumbbell Front Raises

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Keeping your arms straight, raise the weights in front of you to shoulder height.
3. Lower the dumbbells with control back to your thighs.

Trainer's Tip: Maintain a firm core throughout the exercise to stabilize your body.

Repeat Above

Repeat the above exercises for the recommended number of sets and repetitions, giving your shoulders a comprehensive workout.

Remember, our goal here is not just to complete the exercises but to perform them with a focus on form to achieve the best results.

Block 4 (Bicep/Tricep)

In this segment, we focus on sculpting our biceps and triceps.

Dumbbell Floor Skull Crushers

1. Lie on your back on the floor with your knees bent and feet flat. Hold a dumbbell in each hand, arms extended towards the ceiling.
2. Slowly bend your elbows to lower the dumbbells toward the sides of your head, keeping your upper arms stationary.
3. Extend your arms back to the starting position.

Trainer's Tip: Keep your elbows pointed towards the ceiling throughout the movement.

Dumbbell Standing Bicep Curls

1. Stand with your feet shoulder-width apart, a dumbbell in each hand at your sides, palms facing forward.
2. Curl the weights toward your shoulders while keeping your elbows close to your torso.
3. Lower the dumbbells back to the starting point with control.

Trainer's Tip: Avoid using momentum by keeping your upper arms stationary; make your biceps do the work.

Dumbbell Overhead Tricep Extensions

1. Stand with your feet shoulder-width apart. Hold a dumbbell with both hands, lifting it overhead, arms fully extended.
2. Bend your elbows to lower the dumbbell behind your head, keeping your upper arms close to your ears.
3. Extend your arms to return to the starting position.

Trainer's Tip: Engage your core to maintain stability and avoid arching your back.

Dumbbell Concentration Curls

1. Sit on the floor with your legs extended in front of you. Hold a dumbbell in your right hand.
2. Place your right elbow against your right thigh, letting the dumbbell hang towards the floor.
3. Curl the dumbbell towards your shoulder, keeping your elbow pressed against your thigh.
4. Lower the dumbbell back to the starting position. Complete all reps on the right side before switching to the left.

Trainer's Tip: Focus on squeezing your bicep at the top of the movement for maximum contraction.

Repeat Above

Go through the exercises again, maintaining the same level of form and precision to work the targeted muscle groups effectively.

Block 5 (Core)

Strengthening our core is crucial for stability and overall fitness.

This block focuses on dynamic movements that engage various abdominal muscles using dumbbells, adding intensity and resistance to our core workout.

Dumbbell Cross Punches

1. Stand with feet shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in each hand at chest level, palms facing each other.
3. Twist your torso to the right, extending your left arm out in a punching motion.
4. Retract your left arm and repeat on the opposite side, punching with your right arm.

Trainer's Tip: Keep your movements controlled and engage your abs throughout the exercise, especially when rotating your torso.

Dumbbell Standing Sledgehammer Swings

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of your body.
2. Lift the dumbbell above your head, then swing it down to the right, bending at the waist.
3. Swing the dumbbell back up and repeat on the left side.

Trainer's Tip: Focus on oblique engagement as you swing the dumbbell, keeping your arms extended to maximize the workout's effectiveness.

Dumbbell Side Bends Right

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand at your side.
2. Keep your back straight and bend sideways to the right, lowering the dumbbell towards your right knee.
3. Return to the starting position and repeat for the desired number of reps.

Trainer's Tip: Avoid leaning forward or backward; the movement should be purely lateral.

Dumbbell Side Bends Left

1. Perform the same movement as above, holding the dumbbell in your left hand.
2. Bend sideways to the left, lowering the dumbbell towards your left knee.
3. Return to the starting position and repeat.

Trainer's Tip: Keep your core engaged throughout the movement to maintain stability and balance.

Repeat Above

Repeat the above exercises for the desired number of sets and repetitions. 

Finisher (Tri-Set 10 Reps Each / No Rest)

We'll engage in a tri-set finisher to blast through plateaus and give your workout a final push.

We'll perform 10 reps of each exercise back-to-back without resting in between—this means seamlessly transitioning from one exercise to the next.

Dumbbell Upright Row

1. Stand with feet shoulder-width apart, gripping a pair of dumbbells with palms facing towards you.
2. With a slight bend in the elbows, lift the dumbbells straight up to collarbone height.
3. Lower the weights back down to the starting position at a controlled pace.

Trainer's Tip: Keep the chest up and the core braced throughout the movement to engage the correct muscles and maintain good posture.

Dumbbell Shrugs

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing inwards.
2. Raise your shoulders straight up towards your ears without bending the elbows.
3. Hold the contraction at the top for a moment, then lower back down smoothly.

Trainer's Tip: Resist the urge to use momentum; the motion should be slow and deliberate to maximize tension in the trap muscles.

Dumbbell Curls

1. Stand up tall with a dumbbell in each hand, arms fully extended, and palms facing forward.
2. Curl the weights towards your shoulders by only bending at the elbows.
3. Lower the dumbbells back down with control to the starting position.

Trainer's Tip: Avoid swinging the arms or leaning back. We want our biceps to do the work, not our back.

Frequently Asked Questions About the 40-Minute Upper Body Dumbbell Workout

Can you build your upper body with just dumbbells?

Absolutely! Dumbbells are incredibly versatile and can target every muscle group in your upper body.

With just a pair of dumbbells, you can perform a wide range of exercises, from bicep curls and tricep extensions to shoulder presses and chest presses.

How often should I do this 40-minute upper-body dumbbell workout?

Aim to do this workout 2-3 times a week for optimal results. This allows for rest days in between to let your muscles recover and grow.

Remember, recovery is just as important as the workout itself.

What if I can't complete the entire workout?

If you can't complete the entire workout, do as much as you can and gradually work your way up as your strength and endurance improve.

The key is consistency.

How quickly will I see results from this workout?

Within 2 weeks; however, this can vary depending on your fitness level, diet, and rest. 

Your Next Step to Upper Body Strength

Wrapping up, this 40-minute upper body dumbbell workout is more than just an exercise routine; it's a journey towards achieving peak strength and muscle definition.

The right equipment matters whether you're at home or in a gym.

Check out our commercial-grade dumbbell sets here for businesses and premium gyms, and our versatile home adjustable dumbbells here for those compact spaces.

Don't let limitations hold you back; grab the gear that meets your needs and let's crush those fitness goals together!