50 Min UPPER BODY WORKOUT with DUMBBELLS | Strength & Muscle

Today’s workout is a 50 min upper body strength session designed to help you build muscle and get stronger at home using dumbbells only. We’re using strength ladders so you can progressively challenge your muscles while keeping good form and control.

You’ll train each upper body muscle group through two focused rounds, with the option to go heavier in round two. Start round one with a solid, manageable weight, then increase the load in round two if you can maintain proper technique and connection.

This upper body workout moves muscle group by muscle group — back, chest, shoulders, then arms, allowing you to slow things down, lift with intention, and focus on real strength and muscle building rather than rushing through reps.

Take your rest when you need it, choose weights that challenge you, and don’t be afraid to go heavier where it makes sense. This is about controlled strength, progressive overload, and long-term results.


Equipment needed: Dumbbells
Workout length: 50 minutes
Training focus: Upper body strength & muscle building
Style: Follow-along, strength ladders, progressive overload


👉 Hit play, grab your weights, and let's work!


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If you want a structured challenge focused on strength, muscle, and clean training, Join our BUILD Challenge, Sign up Here: https://www.solin.stream/chrisedifitness


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Lean & Strong 8-Week Challenge 👉 https://www.solin.stream/chrisedifitn...
40 full follow-along workouts designed to build serious muscle and strength.
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0:00

0:34 - Warm Up

BACK
8:14 - Bent-Over Row R/L (Neutral Grip)
9:19 - Supinated Row R/L
12:34 - Cheat Rep Rows or Rear Delt Rows
13:46 - Pronated Double Dumbbell Pullovers

CHEST
21:05 - Dead Stop Chest Press
22:14 - Bottom-Half Rep Dead Stop Chest Fly
23:14 - Hex Press
24:19 - Decline Chest Press
25:29 - Deficit Dumbbell Push-Ups (flat or decline)

SHOULDERS
32:09 - Eccentric Wide Shoulder Press
33:19 - Front Raise Holds
34:18 - Rainbow Raise

BICEPS /TRICEPS
38:44 - 1 + 1 + 2 Curls
39:48 - California Press
40:53 - Double-Rep Half Hammer ISO's
41:58 - 1¼ Overhead Tricep Extensions

47:11 - Cool Down

Weights used: 💪

▸ Chris:
60lbs/30kg
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg

▸ Edi:
45lbs/20kg
35lbs/16kg
26lbs/12kg
20lbs/9kg
15lbs/7kg
11lbs/5kg


#upperbodyworkout #dumbbellworkout #homeworkout


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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.