Dumbbell Upper Body (2-Set)

Two-set dumbbell upper-body session for upper/lower splits.

Duration

30–55 min

Level

Intermediate

Equipment

Dumbbells and adjustable bench

Exercises

6

Targets: Chest, Back, Shoulders, Arms

Exercises

Dumbbell Bench Press
2 sets · 8-12 · 120s rest

Keep wrists above elbows.

Swap: Dumbbell Floor Press

Chest-Supported Dumbbell Row
2 sets · 8-12 · 120s rest

Keep chest on bench.

Swap: Supported One-Arm Row

Seated Dumbbell Press
2 sets · 8-12 · 90s rest

Brace and use comfortable shoulder range.

Swap: Incline Dumbbell Press

Dumbbell Lateral Raise
2 sets · 12-20 · 60s rest

Raise smoothly without swinging.

Swap: Side-Lying Lateral Raise

Hammer Curl
2 sets · 10-15 · 60s rest

Keep palms facing inward.

Swap: Dumbbell Curl

Dumbbell Triceps Extension
2 sets · 10-15 · 60s rest

Keep elbows steady and range comfortable.

Swap: Close-Grip Dumbbell Floor Press

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.