25 Min UPPER BODY WORKOUT with Dumbbells | SHOULDERS, BACK, CHEST, BICEPS & TRICEPS

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This 25 minute upper body workout with dumbbells and bodyweight will test your endurance and help you to build strong, lean upper body muscles. This workout is broken down into 5 sets with 5 exercises per set. We’ll start out by working out the shoulders then the back, chest, biceps and we’ll finish with the triceps. If you are looking for a great upper body workout at home, we've got you covered.
For this upper body dumbbell workout, choose weights that are heavy enough to build strength but not so heavy that you can’t complete each round. Move up or down as needed throughout the exercise to get the best possible workout for you.
*SCROLL FOR WORKOUT DETAILS*
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: 2-3 sets of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 10, 20 & 30 lb / 7, 9 & 14 kg dumbbells
⏱️ Intervals: 45 seconds work, 15 seconds rest
5 Sets: SHOULDERS, BACK, CHEST, BICEPS AND TRICEPS - Full Upper Body Workout with Dumbbells
WORKOUT DETAILS
1ST SET: SHOULDERS
0:20 Arnold Press
1:20 Plank Shoulder Taps
2:20 Push Press
3:20 Front to Lateral Raise
4:20 Around the World
2ND SET: BACK
5:20 Bent Over Row
6:20 Upright Row
7:20 Supine Row
8:20 Sweeps (R)
9:20 Sweeps (L)
3RD SET: CHEST
10:20 Chest Press
11:20 ISO Hold Press (R)
12:20 ISO Hold Press (L)
13:20 Flyes
14:20 Diamond Press
4TH SET: BICEPS
15:20 Alternating Hammer Curls
16:20 Wide Curls
17:20 Drag Curls
18:20 Cross Body Curls
19:20 Static Hold Curls
5TH SET: TRICEPS
20:20 Diamond Push Ups
21:20 Front Tricep Extensions
22:20 Overhead Extensions
23:20 Tricep Kickbacks
24:20 Narrow Push Ups
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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[@AlexandroBekos]

That's what I like....a training video without TALKING !

[@TIFFxDAN]

Cheers. Let’s get to work 👊🏼

[@bipulsaikia3478]

Without talking , peace of mind .

[@mayboykim4746]

I talk in my head. Haha. I tell myself, "Concentrate."

[@treydamonlee]

It's refreshing to see a fitness guru taking breaks during sets. Though not ideal, it really humanizes these workouts 💯

[@13barthezz]

Amen 🤚

[@mistrock322]

Why is it bad to take breaks?

[@shiek4587]

Man when I see you struggling at the same spots I'm struggling, that gets me motivated. Also really like you showing a previews during the rest, helps me already get prepped to go at the same pace as you. Keep up the good work!

[@TIFFxDAN]

We're in this together 👊🏼 Great job and thanks for following along!

[@DloBee317]

Yes! Seeing you actually struggle a bit gives me sparks of motivation (Sorry Dan!) and makes me feel aligned in my workout with the instructor.

[@sondon7103]

First day impressions:It arrived in a waist high box. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.

[@EGMedia1]

Perfect. Seeing the struggle and even the occasional pause actually keeps me motivated, cheers for a very well put together vid. Glad I skipped past the million-view ones at the top of the search

[@TIFFxDAN]

I'm right there with you! Nice work getting through the workout and thanks for the feedback -- really appreciate it!

[@newfitness6469]

I agree, I'm gad I found them too!

[@Jason-Eson]

Preview during the rest helps so much!

[@TIFFxDAN]

Love to hear that! 🙌🏼

[@MdSami-gy7vi]

The Agoge diet is truly something else, do not know why, but somehow it worked better than anything else I tried for building muscle.

[@TIFFxDAN]

👍🏽

[@cynthiav9866]

My son just made it through this workout! Im so proud of him and thank you so much!

[@glazednbased]

This is the best video for working the upper body out ive found on youtube. Really enjoyed this one and i like the way you actually show you’re getting fatigued and still going on without editing trying to look perfect. Really relatable and helps push me through the workout knowing not to aim for perfection.

[@tunataspnar5554]

Thanks for keeping it real and showing that all levels could struggle with the movements

[@TIFFxDAN]

You got it. Can’t fake it here... we’re in this together!

[@providencephelps1497]

Where has this channel been all my life?? Exactly what I was looking for. I’m 54 years old, 5 feet two inches, 115 and I love lifting weights. Your format is perfect. Keep it coming!!

[@hyroller8030]

I was left with most of the muscles in my upper body quivering. Definitely a good workout. Thanks Dan!

[@blancaponce9903]

I started working out consistently about 3 months ago and I love, love, love your videos! Thanks so much for putting these up for us! It makes strength training so accessible to beginners!

[@donaldclarkejr8936]

Just did this workout this morning 🔥 While I am recovering from a rotator cuff surgery and slowly working myself back, this is the best upper body routine on KZbin period. 💪🏽

[@TIFFxDAN]

THANKS FOR WATCHING! Over 77% of our channel views come from NON-SUBSCRIBERS. If you're loving these workouts be sure to give this video a thumbs up and SUBSCRIBE! That allows us to continue to create these FREE at home workouts for you to follow along. SUBSCRIBE 👉🏽 kzbin.info/door/XtE168z7GAxYKAIHFOgm8w Thank you!! 👊🏼🔥

[@AlexandroBekos]

Yes my friend ..because your videos are straight to the point

[@ejo7955]

I really like your video's. Maybe adding Kilograms to your used weights will attract some more people. I do the conversions on google but it might be easier to put them in the video. Keep it up!

[@miawinter8142]

I love this wonderful workout

[@achdriver0302]

Thank you! Subscribed!

[@hafizismail8436]

Thank you! I've subscribed .... and will ask my mates to check you out too

[@MistoKurdish]

after a lot of searching finally i found the best video for REAL WORKOUT. this type of video with streaming your pain while you workout really motivate us. thank you!

[@TIFFxDAN]

THANK YOU! Such a HUGE compliment. 🙏

[@miawinter8142]

I love this workout so much fun and intense. I just love this workout so much. Thank you Tiff. You are wonderful 💞💞💞

[@johns4725]

I am still hitting your work outs hard and getting stronger every day. Thank you for helping me stay motivated.

[@jessicaericezafra7320]

This workout is neatly organized as usual. I love how you work on each upper body muscle group. Thank you for this awesome workout, looking forward for more! :)

[@johannes01]

yes so well structured

[@Arkan_Hunter]

This video format is excellent and provides ample time for the "up next" move so I can switch weights. Great job on a great workout!

[@PoirotFanGirl]

How did I miss this amazing workout a year ago?! Love it, now saved to my playlist 🙂

[@maxwellcooke]

Just a suggestion: I think your newer videos fix this, but the countdown timer during the break completely cover up being able to see what the next exercise coming up is! At least while watching from a tiny phone screen which is on the floor…

[@justincastillo2844]

the BEST channel I’ve found in months! I appreciate the workout details in the description!

[@TIFFxDAN]

Such a huge complement. THANK YOU.

[@nataliamabel3323]

Thanks, Dan! I wasn’t gonna have time to go to the gym, so I decided to do a quick routine and I’m grateful I found your video. Thanks!

[@jehezquiell]

Done this awesome complete upper body combo. Thanks a lot Coach Dan! 💪💪

[@ThanasisKiouseloglou]

I can't wait to do this training! But tomorrow, today is my cheat day! Happy New Year!

[@TIFFxDAN]

Eat something yummy for me ;)

[@willo7734]

Still one of my favorite workouts of all time. I revisit this often.

[@kruxfc9796]

I’m so glad I found your channel a few days ago. God bless you. This workout was 🔥🔥🔥💪🏽

[@TIFFxDAN]

So glad you enjoyed it! Thanks for the comment

[@famousfazereacts4334]

Love the edits. This man puts in a lot of work.

[@TIFFxDAN]

Thank you!! Hard work for sure but we really enjoy it!

[@tyrodjones9474]

By far the best tutorials on youtube!! Thanks!!

[@Soaptoaster]

This was my first workout back in awhile and it was perfect. Thanks for working out with us, good tunes as well!

[@TIFFxDAN]

Glad you like it! Thanks for following along.

[@neverevergiveup3798]

How’s the life going now , do u have any muscle built there hahah

[@Soaptoaster]

@@neverevergiveup3798 fighting the good fight!

[@nageshachar5541]

Love you guys, Your workouts are no nonsense, no talks most effective pain in d arse, I didnt kno when 25 effin minutes got over. Rock on guys keep posting 🙏🙏🙏

[@TIFFxDAN]

Thanks bro, really appreciate that! Lots more coming...

[@saravoottantisirin6819]

Your sequence is so good and well-planned. Thx for your channel 🙏

[@glutorpl2051]

you have like this aura that makes me wanna train more, ive been doing this workout for some time now and i already see results :) thank you so much! best trainer ever

[@johannes01]

that's a great compliment!

[@TIFFxDAN]

Thank you so much! I’m so happy to hear you’re seeing results! 🙌🏼🙏🏼

[@heiner1504]

Nice workout for the whole upper body, love the simplicity of it.

[@TIFFxDAN]

Glad you like it!

[@justinpaulino3097]

What a workout brother, thank you for your time! You are inspiring many, keep working

[@karenalee9151]

Really loved that workout. Saved it and will repeat twice a week! Thanks so much!!

[@pamsfiberfrenzy]

Loved it! Fabulous workout! Thx a bunch!

[@lukassimon3933]

this is also really nice for beginners when you add less weight, love it!

[@johannes01]

yeah it's for everyone

[@paultongson6715]

Fantastic routine. Just finished doing it. Thanks and keep up the great work!

[@TIFFxDAN]

Thank you. Great job smashing this workout 💪🏽

[@samahquraishi4981]

Tried this routine for the first time today and absolutely LOVED it! Love the content and appreciate the effort. Thank you! ❤️💪🏼💯

[@TIFFxDAN]

So happy to hear that! Thank you! 🙏🏽

[@nydiadimartino6694]

Work great workout as always. Can't say enough about all your workouts thank you very much for your help.

[@Yianni.Esopakis]

This is very vigorous! Thank you so much for the guidance

[@graykutrieb1643]

Been working out consistently for a couple years and these really humble me. Great workout!

[@TIFFxDAN]

Thanks for following along. Keep it going!

[@paulapaularaejohnson]

My go to for upper body!! I do it 3 times a week and increase my weight slowly! Love the channel! Thank you!!

[@shellyahlschlager_Love]

Just came across your channel. 1st workout I’ve tried & completed. Loved It! Thank You!

[@KazamKazamKazam]

This wAS awesome!!!! Sorry for random caps, my arms/fingers don't work right now!! Subscribed and liked!!! Thanks again for sharing!

[@stavroulavoutsiotis5507]

WOW!!! I’ve just started following and doing the workouts, the only workouts that motivate me!! Please continue making these killer workouts 💪🏻

[@TIFFxDAN]

Such a great compliment. Thank you! 🙏🏽

[@shiloh3182]

Wow, just wanted to say thanks for the little details that make your content stand out. I love that you show which weights you're using-- even though I'm using super basic weights as a beginner (5/8/10lb) I can scale my weights to match your intensity. I also like that I can 100% follow along without using audio if needed, due to your nice minimalist captions and previews. Subscribed!

[@nydiadimartino6694]

Love this workout. Love all your workout 💪

[@s.g.1639]

Excellent! Thank you.

[@yrhsx4561]

legend exactly what i needed, very challenging but very motivating

[@TIFFxDAN]

Glad you liked it! Gear up for the full body workout with dumbbells this Wednesday... it's a killer!

[@christiensmit1087]

What are you good at training. Those videos of yours are absolutely fantastic. Thank you. 😊♥♥♥♥♥♥♥

[@Ransah79]

This is such an awesome workout. I was sweating my life away and I loved it. The fact that you just do it without any talking allowed me to follow. Now I need to get some 10 lbs DBs…I was doing the 10 lbs exercises with 15 lbs dbs and the 30 lbs exercises with 20 lbs…I felt the burn all the same. Keep up the great work 👍🏾

[@Trevshorses]

Great workout! So good to see a video where I don't have to fast-forward past several minutes of talking and and self-promotion at the start. You just get straight into it, no crapping on. Love it

[@johannes01]

yes it just flows with the workout

[@jessemansfield408]

Thanks for sharing Dan!

[@nobelphipps4561]

As always amazing 🤩

[@mikevillegas1995]

Dan is the MAN!

[@MarkVidal]

Thank you for this killer vid! I’ve been following your videos for a month now and they are really helping me get to the next level. Just signed up for your newsletter. Thanks again for the quality workouts and content!

[@TIFFxDAN]

Thank you so much Mark. Appreciate it. Honored to have you apart of our KZbin family.

[@allenbauman2202]

Loved this workout bro. Perfect form, challening enough but not impossible for me. Good flow and helpful labelling of the weights. I hope to get to your level in a year or so.

[@Serenityi413]

I love the struggle, it’s real! Love the new ideas.

[@TIFFxDAN]

Oh, for sure. Nice work 💪🏽💪🏽

[@providencephelps1497]

I know I always post the same thing, but I just love your videos and your content.❤❤❤❤

[@msok7013]

Done. Ty so much

[@notpoizon6399]

Thank you so much! Great edits! 💪🏽

[@TIFFxDAN]

Thanks - appreciated that!

[@winningvictory]

Excellent fitness routine/regimen!

[@siliusseth9558]

Well done, creative work, thanks buddy!

[@bredtaiken2610]

I love this routine. I would find it helpful to see the descriptions of whats next while I'm resting, vs, after the countdown starts.

[@Jas.2105]

Amazing workout THANK YOU.

[@TIFFxDAN]

Glad you like it! 💪🏽💪🏽

[@Mary-uz9gu]

Merci beaucoup excellent entraînement je me suis régalé 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼💪🏼

[@marciebeth3]

Fantastic burn. Thanks!

[@openaudio4432]

Need these bench workouts! One of a kind content. Genius! 🧠

[@sunilgill5874]

Absolute burn. Great workouts thank you

[@philkester7509]

Brilliant, thanks

[@davidvvvvv1876]

Great workout, thank you for posting this

[@jimpowell8220]

My first day of retirement and found your video. exactly what I was looking for. Had trouble with push ups since I haven't exercised in years. Plan on doing this video on days me and wife don't go to gym perfect for me, thanks.

[@cartilagethesecond]

Great workout! Thanks

[@diowdudee]

Awesome session. Your videos are just what I’m looking for. 💪🏼💪🏼Thank you so much 🙏🏼

[@TIFFxDAN]

Glad you enjoyed it. Thanks for following along with the workouts!

[@jbrkjferkjbekjb]

Great music and workout, thanks!! The music really makes all the difference: relaxing and motivating.

[@TIFFxDAN]

Thank you! 🙏🏽

[@deejay1508]

I found this one in the vault. I'm feeling the burn. Awesome workout Dan.

[@konstantinasarefjevas9057]

Thank you for great content and format! 💪

[@dazcooper118]

Brilliant workout...do this 4 times a week now...ideal for me keeping in shape....keep up the gud work 👍

[@redeemed5906]

I THOROUGHLY enjoyed this workout. Made me want to keep pushing. THANKS!!

[@TIFFxDAN]

Glad to hear it! You got this!!

[@donatoadelfio4799]

Ottimo allenamento. Grazie.

[@antoknee100]

You're nice to look at and your workout is great... now a part of my daily routine. Cheers.

[@saumyasurendra8329]

Great great great workout thankyou so much dan💪

[@tinab6683]

This was quick and challenging all at the same time!

[@lparker4080]

First time doing this workout. Loved it! I am 60, so I started with 10 and 15lbs, but look forward to upping the weights. Your video is great because I know what is to be expected next. Looking forward to doing a different one each day. I subscribed!

[@TIFFxDAN]

Thanks for your comment and for following along- really appreciate it! We’ll keep the videos coming 💪🏽

[@robdb1993]

Great workout thanks !!

[@JacubanGecko]

Very nice spread of exercises, and I respect you're letting your posture speak for itself and not cutting around yourself getting tired

[@johannes01]

this was awesome

[@ChrisP-ni4lz]

Awsome. Thanks for sharing

[@michaels2250]

Another great morning workout! Thanks!

[@johannes01]

loved it

[@SeekingSnow]

Great burn! Thanks!

[@katyaglotova3556]

Fire workout !!! Thank you

[@thegreatavocado5039]

Amazing video it really helped me, thanks s much 🙏❤️❤️

[@jborncraft1473]

I subscribed after doing this workout. Great vid, thanks brother.

[@TIFFxDAN]

Thanks for the sub! Glad you enjoyed the workout 💪🏽

[@AjayDas-nx9tc]

Like the way a hard work is over ,but good set of exercises. Will always follow up.

[@TIFFxDAN]

Great job!

[@JustinNathanson]

Great workout thanks

[@Curt_Randall]

I recently discovered your channel. The follow along workouts are very well done and challenging. Subscribed and looking forward to following.

[@TIFFxDAN]

So glad you like the workouts and thanks for the comment - appreciate it! Looking forward to seeing you back here.

[@abutaymiyyahlectures]

great that you showed us your fail points also, keeps me motivated

[@johannes01]

yess, made it relatable haha

[@TIFFxDAN]

Happy to hear it!