25 min · Intermediate
Dumbbell upper-body workout at home
One pair of dumbbells, four moves, a stronger back, shoulders and arms.
The workout
- Bent-over row12 reps
Shoulder, elbow, wrist and hip in view.
- Overhead press10 reps
Step back so your hands stay in view overhead.
- Bicep curl12 reps
Keep one shoulder, elbow and wrist in view.
- Push-up10–15 reps
Phone at floor level, side-on. Shoulders to feet in view.
3–4 rounds, 60–90 seconds rest. Warm up for a few minutes first, and stop if anything hurts.
Questions
Do I need equipment?
Light dumbbells or a resistance band help for the upper-body moves. A loaded backpack works too.
How often should I do it?
2 to 4 times a week with a rest day in between is a good start. Apex One's Today's plan suggests when to push and when to rest.
How does Apex One help?
Prop up your phone and it counts every rep out loud, only counting full-range reps, and saves your sets, streak and personal bests.