7308 followers

Follow

Follow

Follow

1/8

121 saved

91

10

DUMBBELL & MACHINE UPPERBODY WORKOUT

Save this for your next upperbody workout ⤵️

4x12 Bent over DB row

4x12 Lat pull downs

4x12 Seated close grip cable row

4x12 Straight arm Lat pull over

4x12 Face pulls

4x12 Rear delt pull aparts

#lemon8partner #workout #upperbodyworkout #backday #workouttutorial

2025/3/6 Edited to

If you’re looking to enhance your upper body strength and definition, integrating dumbbell and machine exercises into your routine is essential. This workout includes a variety of movements such as the Bent Over Dumbbell Row, which targets the back muscles effectively, and Lat Pulldowns to develop the lats and improve overall upper body aesthetics. Additionally, Seated Close Grip Cable Rows focus on the mid-back, while Straight Arm Lat Pullovers engage the lats and core, providing comprehensive upper-body training. Furthermore, Face Pulls are excellent for shoulder health and posture, promoting balanced shoulder strength. Incorporating Rear Delt Pull Aparts not only helps with back and shoulder development but also aids in injury prevention. This combination of exercises is suited for both beginners and advanced athletes, enabling scalable intensity for exciting workouts. By including these fundamental exercises into your training program, you’ll achieve noticeable results and maintain an effective fitness regimen.

Related posts

Upper Body dumbbell workout 4 week transformation

9241 likes

A woman in a black sports bra and leggings takes a mirror selfie in a gym, flexing her bicep. Text overlay reads "DUMBBELL ONLY WORKOUT FOR TONED ARMS," indicating the workout's focus.

A split image shows a woman from behind demonstrating "HAMMER CURLS 3X10" with dumbbells. The left shows the starting position, and the right shows the mid-curl position.

A split image shows a woman demonstrating "SINGLE DUMBBELL CURL 3X10." The left shows her holding one dumbbell curled up with both hands, and the right shows the dumbbell lowered.

TONED ARMS WORKOUT (DUMBBELL ONLY) 💪🏽

here is a dumbbell only toned arms workout that takes less than 25 minutes to do! I love these workouts for slimming down my arms and giving them a toned and defined look! 1. Hammer Curls 2. Single dumbbell curl 3. Dumbell flys 4. Bicep curls I repeat this circuit 3 times and do ea

7537 likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4443 likes

Full Body Dumbbell Workout

#dumbbellfullbodyworkout #dumbbellworkout #girlworkouts

7513 likes

[Dumbbell Only] Full Body Workout ✨🩵🫧

Get yourself a pair of dumbbells & 45 minutes - no excuses, let’s move that body! ✨First Round of Workouts - 3 sets of 10-12 reps (each side if applicable) 🩵 Squat to Shoulder Press 🩵 RDL to Back Row 🩵 Reverse Lunge to Ab March ✨ Second Round of Workouts - 2 sets of 3

4645 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3490 likes

Easy Dumbbell Upper Body Workout 💪

Upperbody beginner friendly workout, all you need is dumbbells🔥 #upperbody #tonedarms #upperbodyworkouts #dumbbellworkout #beginnerfullbodyworkout

80 likes

45 MIN SNATCHED UPPER BODY WORKOUT ♡ DUMBBELL ONLY

all you need is two dumbbells 🤍 **when picking a weight amount, pick one where it is challenging to finish the reps and sets listed below, but where you are maintaining good form the whole time** Workout Details: **2 MIN REST AFTER EACH SET, I RECOMMEND TO TIME YOUR REST TIMES WITH A PHONE T

89 likes

Upper Body workout transform in 4 weeks

#upperbody #dumbbellworkout #dumbbellonlyworkout #fyp

1485 likes

A title image for a dumbbell workout plan, featuring gold and light blue dumbbells stacked on a wooden surface, with the text "My Favorite Dumbbell Workout Plan" in red.

A Monday full-body dumbbell workout plan, detailing exercises like goblet squats, bench press, rows, shoulder press, bicep curls, and tricep dips, with sets, reps, and illustrations.

A Tuesday leg dumbbell workout plan, outlining exercises such as Bulgarian split squats, stiff-legged deadlifts, step-ups, and calf raises, including sets, reps, and illustrations.

My Favorite Dumbbell Workout Plan

My current favorite workout plan for this summer! #workout #dumbbellworkout #athomedumbbellworkout

2291 likes

7 day weekly dumbbell workout

Easy dumbbell workout to do to get you right for the summer as long as you’re consistent 🏋🏽‍♀️ You deserve ten minutes a day Save money on gym memberships I personally do this either when I’m watching the news in the mornings or before bed when I’m catching up on a show or watching a movie.

453 likes

fav dumbbell upper body routine for toned arms 💪🏽 

Workout Details: •20x front to lat raise •12x shoulder press •12x tri extension •20x alt. bi curls •10x hammer curl repeat 4x total rounds Summer just started and the whole summer is still ahead. This is the moment to sculpt your body. 📍 Reload is open. This is your moment. #dumb

310 likes

Quick Dumbbell Full body workout!

FULL WORKOUT 🔥 If you joined in to our end of June challenge I would love to know two things: 1️⃣: What days this week are we cutting out sugar? 2️⃣: What days this week are we working out? Let me know in the comments 🙌🏾 FULL WORKOUT 🔥 🔥Squat To Front Raise 4 x 12 🔥Curl And Press

22.4K likes

Sculpted Arms in 20 Min -Dumbbell Workout for Bice

Want toned, strong arms without spending hours at the gym? This dumbbell arm workout hits all the right spots—biceps, triceps, and shoulders—in just 20 minutes! Grab a pair of moderate-weight dumbbells and get ready to feel the pump: Defined biceps Sculpted shoulders Strong, toned triceps

301 likes

At home dumbbell only workout (only takes 30 min)✨

If you’re serious about making fitness a part of your lifestyle, here’s a game-changer: invest in a pair of dumbbells or kettlebells. It’s one of the smartest moves you can make for your health. Life gets busy, and some days you just can’t make it to the gym—but with these at home, you can crush a

1354 likes

Home Workout Upper Glutes Dumbbell & Band Only 🍑

Complete 3-4 sets of each exercise. 1. Bulgarian split squat with a twist - 3 x 10-12 reps 2. Glute med kick backs - 3 x 12-15 reps 3. Hip thrust - 3 x 12-15 reps superset to hip thrust to double abduction until failure 4. Side plank clamshells - 3 x 15 reps #glutesworkout #homeworkout

477 likes

Upper Body Workout

Save this beginner friendly minimal equipment workout for later. Lately when I’ve been making my workouts, I’ve been trying to avoid adding machines and focus more on freeways, so I don’t have to compromise my workout. Once I get to the gym in case the machines are taken. Don’t be afraid to use les

114 likes

Upper Body Dumbbell Workout

LETS GET TONE TOGETHER 💪 Plz excuse my face, my arms to felt like they were about to fall off during this workout. I was using 10lbs but use whatever weight you’re comfy with! After this circuit, I finished with some cardio 🏃‍♀️ Need more girl friends! Follow me on here and IG @morgan.panko

148 likes

Upper body warm up I never skip before training 👏🏼

A good warm up can make your lifts feel smoother, improve mobility, and help you actually connect with the muscles you’re trying to train instead of jumping in cold. Movements included: • Scapular pull ups • Incline push ups • Banded dislocates • Banded pull aparts • Dumbbell around the wor

8 likes

Back Exercises | dumbbell vs. band

Spicy back exercises that can be done at home whether you have a set of dumbbells or bands. Don’t be fooled! These bands are just as challenging as the dumbbells 💪🏻 Save it and share it with a friend! I’m using my bands 🫶🏻 @movewithhera -EXERCISES- ▫️bent over row ▫️reverse fly ▫️pull

508 likes

A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.

Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.

Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.

Shy Girl Upper Body Workout (Dumbbell Only)

Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit

646 likes

4 Best Dumbbell Moves for a Perky Chest🤩

📌Will chest training make my breasts bigger? For women, chest training usually won't make breasts larger, but it will make them perkier! Strengthening chest muscles tightens them and can improve cup size a bit. It also helps reduce sagging and enhances shape. 📌Can chest training make my b

772 likes

smith machine upper body workout 🌸

♡ Smith Machine Upper Body Workout ♡ ♡ Strength + Hypertrophy (muscle growth) ♡ try this out if you’re looking to strengthen your upper body, but also want to focus on hypertrophy And you get your hands on a Smith machine with a bench ♡ Workout details: ♡ inverted rows (4xfailure) ♡

102 likes

lower body workout dumbbell only easy but fire 🔥

#dumbbellfullbodyworkoutidea #gym #lowerbodyworkout #glutes #legworkout

739 likes

DUMBBELL ONLY SHOULDER WORKOUT

Sculpt and target your shoulders from all angles for balanced development with this dumbbell only workout anywhere for Busy Women😊. Workout details; Seated Hammer Press: 4 sets of 8-12 reps Front Raise: 4 sets of 8-12 reps Lateral Raises: 3 sets of 20 reps Rear Delts Flys: 4 sets of 8-12 rep

74 likes

Upper Body | dumbbell vs. band

Upper body exercises that you can do at home whether you have a set of dumbbells or bands. Don’t be fooled! These bands are just as challenging as the dumbbells 💪🏻 Save it and share it with a friend! I’m using my bands 🫶🏻 @movewithhera -THE WORKOUT- ▫️front raises | 3 x 10 ▫️single arm

91 likes

Full Body Dumbbell Workout

Save this full body workout and give it a try. •dumbbell snatch ups •double squat to single arm press •rows to flies •knee drives •reverse lunges •around the worlds •oblique bends •curls to single arm front raises #fitgirl #lemon8challenge #fullbodydumbbellworkout #dumbbellwork

175 likes

Hourglass Upper Body Workout

Don’t just train your waist… train your upper body for that real hourglass illusion 🔥✨ #UpperBodyWorkout #HourglassWorkout #DumbbellWorkout #CurvedLuxe

125 likes

The perfect dumbbell only full body workout

#dumbbellfullbodyworkout #fullbodydumbbellworkout #dumbbelllegworkout #dumbbellroutine #dumbbellshoulderworkouts

270 likes

Upper Body done in one move!

How many rounds of this can you do in 10 minutes? 👀 Full upper body done in ONE move. Grab your light dumbbells or some water bottles and get to work. #10minuteworkout #upperbodyworkout #dumbbellworkout #compoundmoves #homeworkout

64 likes

🔥 Upper Body Sculpt + Fat Burn 🔥

Slim your arms, sculpt your back, and define your abs with this fat-burning upper body workout! Expect to burn 700+ calories and finish STRONG with cardio boosters. ✅ Sculpted arms & shoulders ✅ Toned back & abs ✅ High fat burn for definition Tip: Short rest, steady pace, and contro

736 likes

Upper body at home workout | week 2

Todays focus is on upper body ❤️ #homeworkout #athomeworkout

186 likes

Save This Full Body Dumbbell Workout 🔥

Full body workout using dumbbells only🔥 1. RDL to Row 2. Lateral Lunges 3. Squat to Curl 4. Reverse Lunge to Single Arm Press 5. Sit-up to Press Repeat 3x, rest after each round 1 min. Save this for your next full body day. For more home workouts 🔗in b!o 💪🏼 #fullbodyworkout #homeworkout

46 likes

lower body dumbbell workout

#workout #dumbbellworkout #lowerbodyworkout #bodytransformation #Lemon8Diary

2402 likes

my dumbbell only upper body workout routine

I know that going to the gym can be pretty intimidating, especially all of the cables and the machines. So here is an example of my dumbbell only workout routine that helps get my workout in without all the stress of navigating the machines and stuff at the gym! I just grab a pair of 10 pound dumbb

73 likes

Upper Body Dumbbell Workout

Just a mom in her 30’s. Truth be told…I haven’t trained upper body in weeks😬 I was listening to The Pucking Wrong Number on audiobook. Yes, I’ve already read the book but it’s one of my favs and I’m buddy reading it this time around. Kept this workout fairly short because I had minimal rest tim

71 likes

A collage showing a woman performing four different exercises: bird dog row, shoulder press, bicep curls, and a push-up. She is using dumbbells for the first three exercises. The image includes the text 'Lemon8 @sophiaceperofit'.

A woman is shown in a push-up position on a mat, wearing a brown long-sleeve top and grey sweatpants. The text 'Push-ups' is overlaid on the image, along with 'Lemon8 @sophiaceperofit'.

A woman is performing a bird dog row exercise, kneeling on one knee and holding a dumbbell in one hand. The text 'Bird dog row' is overlaid on the image, along with 'Lemon8 @sophiaceperofit'.

Dumbbell only upper body workout

This workout is perfect for beginners or people who like to workout at home! Grab a pair of 5-10lb dumbbells & let’s get started on this Pilates inspired upper body workout. 1. Push-ups* x 8 2. Bird dog row x 12 per side 3. Shoulder press x 15 4. Curls x 20 5. Arm circles x 12 per sid

44 likes

UPPER BODY | Band vs. Dumbbell

ere are some upper body alternatives you can do with a long resistance band. If you are wanting to workout from home and apply progressive overload, you can accomplish this using bands. This is a great start before transitioning into weights or the gym. 🩷 Bands: www.bestshapebymaria.com/HERA

146 likes

One Dumbbell/Total Body Workout

Try this one! 🏋🏽‍♀️ Use a challenging dumbbell weight (not too too easy and not too hard) ➡️ Drive your hips back as you lower down. ➡️ Rotate your feet a few degrees away. ➡️ Glute squeeze on the way up, making sure that you stack the arm vertically over the shoulder to recruit your back. ➡

79 likes

A collage shows a woman performing four different dumbbell upper body exercises: shoulder press, single arm bent over row, chest press, and hammer curl, all within a gym setting.

A woman in purple activewear performs a dumbbell shoulder press on an inclined bench, shown in two stages. Text overlay indicates 'shoulder press 3 sets of 10-15 reps'.

A woman in light purple activewear demonstrates a single arm bent over row with a dumbbell, using a bench for support. Text overlay reads 'single arm bent over row 2 sets of 12-15 reps per side'.

My fave beginner upper body workout (dumbbells)

When I was new to the gym, I was so scared to use all the equipment and machines, so I decided to just use dumbbells instead! I honestly made such good progress and was able to just hide in a little corner of the gym for my workout while I built up my confidence. Here's a workout that helped ge

57 likes

🔥 20-Minute Dumbbell Upper Body Burn

This 20-minute dumbbell-only upper body workout hits back, shoulders & triceps hard 🔥 Fast-paced, strength-focused, and perfect for home workouts. ✔ 3 supersets ✔ 45 sec work / 20 sec rest ✔ 3 rounds Save this for your next upper body day 💪 #upperbodyworkout #upperbodystrength #qu

27 likes

shy girl dumbbell only arm workout ✨

wearing all Paragon Fitwear — dc: KELSXO to save! 🩷 #armworkout #gymmotivation #dumbbellworkout #homeworkout #upperbodyworkouts

681 likes

Full Body Workout 1 Dumbbell

Grab a dumbbell and get into this full body workout. You don’t need a lot to get your workout done. I did 15reps of each exercise and I did it for 3sets #fitgirl #lemon8challenge

98 likes

An infographic for an upper body dumbbell workout, featuring a cartoon woman in pink activewear holding dumbbells. The workout lists 5 exercises: Bicep Curls, Shoulder Press, Bent Over Rows, Lateral Raises, and Chest Press, with a tip to start light and progress.

✨ Quick Upper Body Dumbbell Workout (Hot Girl Edit

Perfect for toned arms, strong shoulders & confidence boost 💕 Moves (10–12 reps each, 3 rounds): 1️⃣ Bicep Curls – sculpt arms 2️⃣ Shoulder Press – strong & sleek shoulders 3️⃣ Bent Over Rows – posture goals 4️⃣ Lateral Raises – snatched shoulder look 5️⃣ Chest Press – chest & t

176 likes

Back exercises I do for an slim upper body

One of my secret hacks for getting a slim shaped body is to strengthen my back! This helps my waist look smaller in comparison, giving that "hourglass" look. Here are some of my favorite exercises I do to achieve this: Cable Low Row (3 sets of 10–12 reps) Sit tall with your chest up and

27 likes

See more