The Ultimate Upper Body Workout: Bodyweight and Dumbbell Fusion

Basic Equipment, Sizzlers, TO-GO


Discover how to build the ultimate upper body in only 10 minutes with 10 arm, shoulder, chest, and back exercises. Mix bodyweight and dumbbell moves for best results!

The Ultimate Upper Body Workout: Bodyweight and Dumbbell Fusion
  • Each superset pairs a bodyweight and a dumbbell move for the same muscle group(s)
  • Since the dumbbell move comes second, use a lighter pair than normal
  • Perform 40 seconds of work and 20 seconds of rest for each move
  • Perform 5 total supersets for a 10-minute workout
  • Your goal is to complete 10 reps of each move
  • Once accomplished, progress to a more advanced exercise variation for the bodyweight move and increase the load for the dumbbell move
Superset#1- Bodyweight Chin-ups and Dumbbell Bicep Curls

Superset#2- Bodyweight Dips and Dumbbell Shoulder Presses

Superset#3- Bodyweight Rows and Dumbbell Bent-Over or Chest Supported Rows

Superset#4- Bodyweight Push-ups and Dumbbell Chest or Floor Presses

Superset#5- Bodyweight Flexed Hangs and Dumbbell Carries
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Targeted Body Zone
upper body
Level 3 Advanced
10 minutes or less