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Total Upper Body Burn
Training focus: Full-spectrum upper body strength and endurance, targeting chest, back, shoulders, and arms
Performance goals: Muscle activation, upper-body toning, and overall strength endurance
Training context: High-engagement session designed to challenge multiple muscle groups efficiently
Training style: Circuit-style format combining pressing, pulling, and isolation movements
Equipment: 27.5lb adjustable dumbbells
Production: This training video is produced by Fitsentive, in collaboration with our brand, for guided at-home upper-body training.
Back
Staggered Stance Bent Over Rows
Target your lats and rhomboids with this staggered stance row.
Target: Back (Lats and Rhomboids)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with one foot forward and one foot back (staggered), hinge at the hips with a flat back, and hold dumbbells at your sides.
Note
Pull the weights toward your hips, keeping your elbows close to your torso and squeezing your shoulder blades together.
Caution
Keep your weight evenly distributed between both feet and ensure your spine stays neutral; do not rotate your torso as you row.
Shoulders & Core
Alternating Overhead Press
Target your shoulders and core stability with this alternating press.
Target: Shoulders and Core Stability
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with dumbbells at shoulder height, palms facing either forward or toward each other.
Note
Press one weight straight up until your arm is fully extended, then lower it and repeat with the other arm.
Caution
Avoid leaning to the side as you press; use your core to keep your body perfectly upright while the weights alternate.
Upper Chest & Front Shoulders
Standing Upward Fly
Target your upper chest and front shoulders with this standing fly.
Target: Upper Chest and Front Shoulders
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with dumbbells at your sides, palms facing forward.
Note
With a slight bend in your elbows, sweep the weights forward and upward until they meet at chest height in front of you.
Caution
Focus on "scooping" the weights up using your chest muscles rather than just swinging your arms.
Chest & Triceps
Floor Hammer Press
Target your chest and triceps with this floor press variation.
Target: Chest and Triceps
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back on the floor with your knees bent, holding dumbbells with palms facing each other (neutral grip).
Note
Press the weights straight up from your chest until your arms are extended, then lower until your elbows lightly touch the floor.
Caution
The floor stops your elbows from going too deep, which protects the shoulders; keep the movement controlled on the way down.
Lats & Chest
Dumbbell Pullovers
Target your lats and chest with this pullover movement.
Target: Lats and Chest
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back (on a bench or the floor) holding one dumbbell with both hands directly above your chest.
Note
Keeping your arms nearly straight, slowly lower the weight back over your head toward the floor, then pull it back to the start.
Caution
Only lower the weight as far as your shoulder mobility allows without arching your lower back off the surface.
Triceps
Skull Crusher
Target your triceps with this lying extension movement.
Target: Triceps
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Lie on your back with arms extended straight up, holding dumbbells with palms facing inward.
Note
Bend only at the elbows to lower the weights toward your temples, then extend them back to the start.
Caution
Keep your upper arms vertical and completely still; only the forearms should move.
Inner Chest
Svend Press
Target your inner chest with this squeeze press movement.
Target: Inner Chest
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand and hold a dumbbell (or two light ones) pressed tightly between your palms at chest level.
Note
Push the weight straight out in front of you until your arms are extended, then pull it back to your chest while maintaining constant pressure.
Caution
The key is the "squeeze"—keep pressing your hands together as hard as possible throughout the entire movement.
Biceps & Forearms
Hammer Curls
Target your biceps and brachialis (forearms) with this hammer grip curl.
Target: Biceps and Brachialis (Forearms)
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with dumbbells at your sides, palms facing inward toward your thighs.
Note
Curl the weights toward your shoulders while maintaining this "hammer" grip (palms still facing each other).
Caution
Do not allow your wrists to wobble; keep them firm and prevent your elbows from drifting forward.
Shoulders & Rotator Cuff
Open & Close Goal Post Arms
Target your shoulders and rotator cuff with this open and close movement.
Target: Shoulders and Rotator Cuff
Step-by-Step Tutorial
Follow each step carefully to perform the movement correctly.
1
Step 1
Stand with your arms bent at 90 degrees and elbows at shoulder height, forming a "goal post" or "U" shape.
Note
Bring your forearms together in front of your face (close), then pull them back to the starting position (open), squeezing your shoulder blades.
Caution
Keep your elbows at shoulder height the entire time; do not let them drop as your arms move.
Trusted by Tech Critics
In-depth Reviews from Top Creators
JS
I've used other kits, but this one is the best. The attention to detail and usability are truly amazing.
SJ
Perfect for my home gym setup. The quality is outstanding and the adjustability is smooth and reliable.
MW
Best investment I've made for my fitness journey. These dumbbells are worth every penny.
DB
Compact, versatile, and well-designed. Exactly what I needed for my home workouts.