This 20-minute upper body workout packs 21 exercises into a structured interval format — 30 to 45 seconds of work followed by 15 to 30 seconds of rest. It can be done with or without dumbbells, making it accessible at home or in the gym. The session is organized into three blocks: a standing dumbbell set repeated twice, a floor-based pressing and rowing set repeated twice, and a finishing sequence of isolation moves.
How the Workout Is Structured
The workout uses a work-rest interval format throughout. Choose weights that make the final two reps of each set genuinely challenging. You can swap to lighter or heavier dumbbells between exercises as needed. After the first two blocks, you get a 30-second rest — pause the video if you need longer.
Block 1: Standing Upper Body (Repeated Twice)
This four-exercise sequence is performed twice through before moving to the floor.
Bent Over Row
Stand with feet hip-width apart holding your dumbbells. Hinge at the hips with a flat back and turn your palms to face forward. Pull your elbows back close to your sides, squeezing your shoulder blades together at the top. Lower the weights down slowly with control.
Zottman Curls
Curl the weights up with your palms facing upward. At the top, rotate your palms to face down, then lower the weights in that position. Rotate back to palms-up at the bottom and repeat. Keep your elbows close to your sides throughout.
Arnold Press
Hold your dumbbells in front of your shoulders with palms facing toward you. As you press the weights overhead, rotate your palms to face forward. Lower them back down and rotate inward again. Move with control on both the press and the return.
Lateral Raise
Stand tall with a slight bend in your elbows. Lift your arms out to the sides until they reach shoulder height. Pause briefly, then lower slowly. Keep your chest lifted and your core engaged so your body stays steady throughout.
04:30
Demonstration of lateral raise with controlled lowering phase
Watch at 04:30 →
Block 2: Floor-Based Pressing and Rowing (Repeated Twice)
Move to your mat for this four-exercise sequence, which targets the chest, core, and upper back.
Hollow Hold Chest Press
Lie on your mat holding dumbbells above your chest. Lift your shoulders and legs slightly off the floor into a hollow hold position. Press the weights up toward the ceiling, then lower them slowly with your core tight throughout. If the hollow hold is too difficult, keep your back flat on the mat and raise your legs slightly instead.
Glute Bridge Chest Press
Lie on your back with knees bent and feet planted. Lift your hips into a bridge and hold that position throughout the set. Press the dumbbells up over your chest, then lower them slowly. Keep your hips lifted and level the entire time.
Renegade Row
Start in a high plank position with your hands gripping the dumbbells on the floor. Row one dumbbell up toward your side, place it back down, then switch sides. Focus on keeping your hips as level and steady as possible — avoid rotating your torso.
10:45
Renegade row demonstration showing hip stability during the alternating row
Watch at 10:45 →
T and W Raises
Lie face down on your mat. Lift your arms out to the sides into a T shape, then lower them. Next, lift them again and bend your elbows into a W shape. Squeeze your upper back muscles at the top of each position. Keep your neck long and your back flat.
Block 3: Finishing Exercises
Stand back up for the final five exercises, which work through the remaining upper body muscle groups.
Front and Lateral Raise Combo
Stand tall holding your dumbbells in front of your thighs. Lift them straight up to shoulder height, lower down, then alternate between lifting straight to the front and lifting out to the sides.
Overhead Tricep Extension
Hold one dumbbell overhead with both hands. Bend your elbows to lower the weight behind your head, keeping your elbows pointing forward. Press back up to the start. Keep your upper arms stationary throughout.
Bent Over Reverse Fly
Hinge forward with a flat back and let your arms hang down. Lift both arms out wide to shoulder height, squeezing your shoulder blades together at the top. Lower with control and repeat.
Upright Row
Stand tall and pull the dumbbells straight up toward your chest, leading with your elbows. Lower them down slowly and repeat with a steady tempo.
Hammer Curls
Stand tall with your palms facing each other. Curl the weights up toward your shoulders, then lower them slowly. Maintain slow, controlled movement on every rep and finish the set strong.
18:30
Hammer curl demonstration showing neutral grip and controlled lowering
Watch at 18:30 →
Tips for Getting the Most From This Workout
- Choose challenging weights: The last two reps of each set should feel genuinely difficult. If they don't, increase the load.
- Use different weights for different exercises: Rows and presses typically allow heavier loads than raises and flys.
- Control the lowering phase: Slowing down the eccentric portion of each movement increases muscle engagement and reduces injury risk.
- Modify when needed: The hollow hold chest press has a simpler floor variation — use whichever allows you to maintain good form.
- Rest as needed: The 30-second break between blocks is built in, but pause and extend it if your form is suffering.
