Total Upper Body Dumbbell Workout

Hi Guys and Welcome back to Super Fast Muscle. Derek Pham here, and I wanted to share with you guys something that I'm frequently asked – What Upper Body exercises can you do with JUST a pair of Dumbbells (or DBs)? Are DBs enough to build a solid Upper Body? Well, here's the thing.

Before we go any further, I need to point out that when you're starting out with Working out and Building Muscle from Home… Then you really must invest in a pair of DBs at the very least. Have a pair of adjustable DBs too, so that you can adjust the amount of resistance for any exercise, and you're not just stuck with a pair of 10kg DBs – which may be too light for some exercises… And then too heavy for other exercises!

Now, with your newly acquired pair of DBs, you'd want to start off building your Upper Body, right away. Straight up. If you wanted to start looking 'remotely' Muscular – or Bigger – then the Upper Body is the best portion of the body to start working on… Simply because the Upper Body is the most noticeable portion of the body, both In and Out of clothes. Thick arms popping out of your sleeves. Big, wide shoulders and a thick chest filling out your shirt… And that's when you've got your shirt on. Well…You get the idea!

So here's a vid I made to share with you a workout that you can do at home with really only a pair of DBs. Have a watch of the vid as I go through each exercise real quick and point out the important points so that we're building muscle Super Fast, but more importantly, we stay safe and avoid injury and strains and sprains as much as possible. As often as possible. The last thing I want is for you to be out of the Race!

Breaking down the workout:

BENT-OVER DB ROWS // 3 Sets. 8 Reps.
Back Developer. Use an under-grip to develop muscle on the Upper Back. Also such an effective exercise for sculpting the Back portion of your Shoulders.

HAMMER CURLS // 3 Sets. 8 Reps.
Biceps Developer. DOUBLE TIIIME! Curl those DBs together at the same time, and have your elbows further back (as I have in the vid) to flex just that extra 10% at the top of each Rep.

INCLINE DB PRESS // 3 Sets. 8 Reps.
Chest Developer. One of my favourites for Bolting On Muscle at the top portion of the Pecs to make them look Fuller.

TRICEP KICK-BACKS // 3 Sets. 8 Reps.
Tricep Developer. As I explain in the vid, this is a painful exercise, but it's all good pain in the name of building well-defined Triceps. Just remember not to swing both your body or the weight, otherwise you're taking the load off the Triceps.

MILITARY PRESS // 3 Sets. 8 Reps.
Shoulder Developer. You can choose to do the Military Presses either seated or standing. Leaning against the back of a Bench or seat will help you in Training heavier, though. Try out both techniques, or rotate between them!

DB SHRUGS // 3 Sets. 8 Reps.
Traps Developer. Don't be afraid to go heavy for this exercise as we're really only moving up and down approx. 2 inches. Just be sure to Flex nice and tight at the top of each Rep, and no need to rotate the shoulders – just shrug them up and down.

And that's all there is to it. "Ain't nothin' to it!"

Give this workout a go the next time you're in the garage or up for your next workout at home. Feel free to incorporate some – or all – of these exercises into your Workout routine – you've got only Muscle or knowledge to gain out of trying!

OH// ONE OTHER THING. If you really want to get ahead of the pack (Yes… Your friends) and want to develop MASSIVE Shoulders with that Ripped definition, you really need to check out my other vid here:

^^^ In that vid, I show you how I SuperCharged my Shoulders into Growing Muscle with Super Fast techniques. And Super Fast exercises. Take it for a spin. Trust me… You won't ever look the same!

Thanks for your time, guys. Hope you liked my workout! Be sure to let me know what you think and LEAVE ME A COMMENT. Also, SUBSCRIBE so you stay tuned till next time!

D Pham.

Rates : 0
  1. Shaunn97 / October 9, 2014

    Can this build mass muscle on the arms etc´╗┐

    • Super Fast Muscle / October 14, 2014

      Yea, this can definitely build muscle mass on the arms. Just as long as you
      have heavy enough resistance.

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