Dumbbell Chest & Back
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A classic push-and-pull upper-body session that builds a strong chest and back in equal measure. Over 25 minutes you will press, row and open through six movements using nothing but a pair of dumbbells and a mat. Balancing pressing with rowing keeps your shoulders healthy and your posture upright.
Kit for this workout
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The workout
Intermediate · about 25 minutes, start to finish.
Warm-up
- Arm circles - 30 seconds each way
- Slow press-ups - 10 reps
- Arm pull-aparts - 15 reps
Main workout
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Dumbbell floor press
4 rounds x 12 repsPress up strongly, lower until your triceps touch the mat.
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Bent-over row
4 rounds x 12 each sideFlat back, pull the dumbbell to your hip, squeeze at the top.
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Dumbbell pullover
4 rounds x 12 repsOn your back, lower one dumbbell behind your head, keep the ribs down.
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Press-up
4 rounds x max repsStraight body line, chest towards the floor, full lockout.
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Reverse fly
4 rounds x 15 repsHinge forward, lift the dumbbells out to the sides, squeeze the upper back.
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Hammer curl
4 rounds x 12 repsPalms facing in, elbows pinned, no swinging.
Finish with press-ups to failure - one honest set, as many clean reps as you have.
Coach's tip
Rest 60 seconds between rounds. Pick a weight where the last couple of reps are hard but your form stays clean, and control the lowering phase of every rep.
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Upper-Body Push & Pull
Chest, back, shoulders & arms
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Strength & conditioning
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.