While it’s fun to use all the machines and free-weights in a commercial gym, all most people really need to enjoy a comprehensive upper-body workout is a pair of dumbbells.
A set of dumbbells will challenge your pushing and pulling strength, while helping even out imbalances on either side of your body.
And, in my view, the simpler the routine, the better.
This 20-minute AMRAP workout is something I’ve come to rely on when training clients—or myself—due to its accessibility and overall effectiveness.
What does AMRAP mean?
AMRAP stands for as many reps (or rounds) as possible.
Set a timer for how long you want to work out for (20 minutes in this case) and perform as many rounds of the circuit as you can before the clock hits zero, resting as required.
Note your score, then try to beat it next time you perform the workout.
How to do this 20-minute upper-body dumbbell workout
This push-pull upper-body workout combines four moves:
- Dumbbell push-up to target the chest and triceps.
- High pull for the shoulders and upper-back.
- Overhead press to target the shoulders from a different angle.
- Bent-over row for the back and biceps.
Do 10 reps of each in turn to complete one round. Complete as many rounds as you can in 20 minutes.
I suggest using a pair of medium-heavy dumbbells, ones that allow you to perform 10 high pulls in one go, because that exercise is the toughest move of the circuit.
An approach I like to use is to set a target number of rounds to complete before I start. Having something to aim for helps me keep going as I start to tire.
Warm up thoroughly, mobilizing your chest, back, neck and especially your shoulders (here’s the warm-up routine I like to use).
Practice each move without weights, then with a lighter pair if you have any available.
I’ve detailed how to perform each exercise below, plus more beginner-friendly regressions.
If you feel strong enough to perform the main exercise at the start, try to resist the temptation to fall back to the regression, as it will slow your progress.
Instead, break the sets down into five or three reps at a time, while taking a bit more rest between sets.
That way you’ll know exactly what workout you performed so you can beat your total reps next time you perform it.
1. Dumbbell push-up
Performing a push-up on dumbbells creates a deficit so you can go deeper with each rep and target more muscle fibers than you can with hands on the floor.
- Place the dumbbells below your shoulders and take hold of them with your palms facing. Step your feet back so your body is in a straight line from head to heels.
- Engage your core and glutes and bend your elbows to slowly lower your chest.
- Push the floor away from you to drive up powerfully.
Regression: Wall or incline push-up
Make this easier by placing your hands on a wall or bench. The higher you place your hands the easier it will be.
2. Dumbbell high pull
Reps: 10
- Stand holding dumbbells in front of your thighs with your palms facing you.
- Engage your core and glutes to support your spine, then bend your elbows and raise them out to the sides to lift the dumbbells to chest height—you should feel your shoulders and upper back working to control the weight.
- Lower the dumbbells slowly.
Regression: One-arm high pull
If two feels too tough, use one weight at a time. Either alternate sides or drop one dumbbell completely and perform all reps on one side, then switch arms.
3. Overhead press
Reps: 10
Aim to keep these strict, without using momentum from your lower body.
- Stand holding dumbbells at shoulder height with your palms facing forward and elbows out to the sides.
- Engage your core and glutes to support your spine.
- Inhale, then as you exhale, press the weights straight overhead until your biceps are close to your ears.
- Keep your rib cage down as you raise the weights to avoid arching your back.
- Lower the weights under control and repeat.
Regression: Push press
If you need a helping hand—or shove—to get the weights up, drop into a quarter squat then drive up and use this momentum to press the dumbbells overhead.
Lower under control, bend your knees slightly to brace the weights, then continue straight into the next rep.
4. Bent-over row
Reps: 10
- Stand with your feet hip-width apart holding dumbbells by your sides.
- Sit your hips back and hinge forward, keeping your back flat.
- Retract your shoulder blades to engage your upper back.
- Lift the weights to your hips, drawing your elbows past your torso.
- Pause, then lower under control.
Regression: One-arm bent-over row
You need reasonable core strength to maintain a flat back while performing this exercise, so if you’re more of a beginner you can swap this for a one-arm bent-over row, performing 10 reps on each side.
Place one hand on a chair and step your feet wide apart to create a tripod stance. From here, lift one dumbbell to your hip, pause, then lower under control.