Strength

15-Minute Upper-Body Workout

15-Minute Upper-Body Workout — a beginner strength session (15 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

Strengthbeginner15 minDumbbellsHome~120 kcal

Workout Overview

15-Minute Upper-Body Workout — a beginner strength session (15 min) for strength. Equipment: dumbbells. Train at home, in the gym or outdoors.

moderate intensity~120 kcal

Warm Up

Arm circles both directions60s

The Workout

1
Incline Push-Up
chest, triceps3 sets10-15rest 0.75 min
2
One-Arm Dumbbell Row
back, lats3 sets10 per armrest 0.75 min
3
Lateral Raise
shoulders3 sets12rest 0.5 min
4
Bicep Curl
biceps3 sets12rest 0.5 min
5
Tricep Dip
triceps3 sets10rest 0.75 min

Cooldown

Chest and tricep stretch60s

How to Follow This Workout

1
Warm up for 2-3 minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Keep your shoulders down, away from your ears.
Use a weight where the last two reps feel hard.

How to Progress

1.Increase the dumbbell weight.
2.Move push-ups to the floor.

Common Mistakes

Swinging the weights.
Shrugging on raises.

Discussion

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Movements

Exercises in This Workout

Person doing an incline push-up style workout

Incline Push-Up

Person doing a dumbbell row exercise

One-Arm Dumbbell Row

Person doing a lateral raise exercise

Shouldersbeginner

Lateral Raise

Muscular man lifting dumbbells in the gym

Bicep Curl

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