Dumbbell Upper Body Control — Session 14

55-minute intermediate strength workout for upper body control, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adj

Duration

55 min

Difficulty

intermediate

Equipment

dumbbells

Muscle groups

back, biceps, calves, glutes, quads, shoulders, upper back

Exercises

1. 1. Single-arm dumbbell row

   3 sets · 10-12 reps

   Brace on a stable surface and pull elbow toward hip. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Dumbbell calf raise

   3 sets · 10-12 reps

   Raise heels slowly without bouncing. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Dumbbell bent-over row

   3 sets · 10-12 reps

   Brace torso and pull weights toward hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold one dumbbell close to chest and squat with heels planted. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Dumbbell reverse fly

   3 sets · 10-12 reps

   Hinge forward and open arms without shrugging. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Dumbbell lateral raise

   3 sets · 10-12 reps

   Raise weights to shoulder height with soft elbows. Rest 45-90 seconds between sets; use a load that allows controlled technique.