The Best Full Upper Body Workout with Dumbells to Tone & Sculpt

Nothing is better than a full-body workout. We’ve got you if you want to tone and sculpt your body from head to toe. This 10-minute workout covers all of your muscles. 

You’ve come to the right place if you’re looking for a full upper-body workout with dumbbells to help tone and sculpt your body. By adding this workout to your weekly regimen, you’ll be able to target all the major muscle groups of your upper body for a complete toning and strengthening routine. 

Only dumbbell workouts will help you build strength and definition in your arms, shoulders, chest, back, and core muscles. You’ll also get an intense cardio workout to help burn fat and boost your metabolism. Get ready to feel the burn with this full upper-body workout with dumbbells!


Full Body Strength Workout with Dumbbells

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Benefits of Dumbbell Training

Dumbbells have so many benefits for your physical health and fitness journey. This will surely convince you about using dumbbells in your workout regimen. 

  • Lower risk of heart disease. Working out with dumbbells has been scientifically proven to reduce the risk of developing heart disease, making it an ideal form of exercise for those looking to improve their cardiovascular health. Performing regular strength training sessions with dumbbells can significantly reduce the risk of experiencing a heart attack or stroke, as well as helping you to maintain a healthy heart rate and blood pressure.
  • Improved, longer sleep. Are you having trouble sleeping? Using dumbbells will make you so exhausted you’ll sleep like a baby. If you have been battling insomnia and struggling to get a good night’s sleep, then using dumbbells to engage in regular physical activity could be the answer you’ve been looking for. It will help you tire out your body and mind but can also lead to improved, longer, and more restorative sleep, allowing you to wake up refreshed and energized.
  • Quicker weight loss. While the treadmill is always a go-to tool for shedding fat, dumbbell workouts have become increasingly popular due to their ability to add intensity and help burn fat faster. 
  • Perfect for beginners. When you’re first starting on your fitness journey, you need the least complicated exercises and equipment. Dumbbells are as simple as you can get for workout equipment. 
  • Improves foundational strength. You need a certain amount of endurance to get through daily life, and dumbbells can help you. Dumbbells are a great way to build foundational strength and provide the necessary endurance for your daily life. These weights can help you improve your physical fitness, increase muscular endurance, and work on key muscle groups to create a balanced body. Also, using dumbbells combined with other exercises can give you a better workout experience and help you reach your fitness goals. 
  • Corrects any balance issues. Are you a self-proclaimed klutz? Using dumbbells to work out will correct any balance issues you have. No matter how badly you think you are at balancing, the dumbbells will help you correct any issues and become a self-proclaimed master of stability (who knew that was possible?!)

Dumbbell workouts are the answer if you’re ready to start getting fit. These workouts are simple, efficient, and effective and can be done anywhere. Whether you’re a beginner or an experienced fitness enthusiast, dumbbell exercises are a great way to build strength and tone muscle. So let’s get started!

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1. Arnold Press – 2 sets, 60 secs

The Arnold Press is a fantastic exercise designed to strengthen the shoulder and upper body muscles, build muscle mass, and increase strength in your arms, chest, shoulders, and back. This is an incredibly effective way to improve overall physical fitness, improve posture, and gain muscular endurance.

This exercise requires you to use two sets of 60 seconds each. During the first set, you will lift the hand weights with both arms while keeping your elbows close to your body. During the second set, you will rotate your arms outward as you press the weight above your head.

Arnold Press

2. Bicep Curl – 2 sets, 60 secs

The bicep curl is one exercise that can help build strength and definition in your arms. You’ll need two weights to perform this exercise – one light set and one heavier set. Start by curling the lighter weights for 60 seconds, followed by the heavier weight simultaneously. The bicep curl will help you build strength in your biceps and give you arms that are toned and defined.

Bicep Curl
Full upper body workout - Tone & Sculpt

3. Glute Bridge – 2 sets, 60 secs

Glute bridges with good weights are a great way to strengthen your glutes and core muscles. The glute bridge targets the glutes’ significant muscles, including the gluteus maximus, medius, and minimus. This exercise helps build strength and stability in the lower body, improve posture, reduce back pain, and even help with balance and coordination. For maximum benefit, perform two sets of 60 seconds each for an effective workout.

Glute Bridge

4. Underhand Back Row – 2 sets, 60 secs

The Underhand Back Row is an effective exercise that can strengthen the back muscles and improve posture effectively. This back row exercise specifically targets the upper and lower back muscles and works on the shoulders. 

If you’re a beginner, starting with a lighter weight is best. Keep your back straight and lift from the ground if you’ve never done an underhand row. If you’re struggling, take a break and return after doing some other exercises.

Underhand Back Row

5. Dumbbell Extension – 2 sets, 60 secs

Adding dumbbell extensions to your workout routine can help you build and tone your muscles. This exercise is excellent for developing the triceps and biceps. It requires two sets of 60 seconds each, with a short rest period in between. The dumbbell extension is an excellent way to build strength and increase muscle mass. This exercise can help you achieve your fitness goals quickly and effectively with proper form and technique.

Dumbbell Extension

FAQ: Using Dumbbells for Full Body Workouts

Here you’ll find all the answers you might have about using dumbbells as a full-body workout. No need to watch a boring 20-minute Youtube video. 

  • Can you build muscles with just dumbbells?

Yes, you can build your muscles with dumbbells! They are one of the most effective tools to use. You can strengthen and tone your muscles quickly and easily with dumbbells. Dumbbells are inexpensive and small, ideal for those looking to build their muscles at home or on the go.

  • What is a good dumbbell weight for beginners?

Stick with 5 lbs for beginners. Doing too much too soon can wreak havoc on muscles. If you get too sore from working out with heavy weights, you’ll have to rest longer – delaying any progress you’ve made. 

  • What happens if you only lift dumbbells every day?

If you are dedicated to solely lifting dumbbells every day, you can be sure of getting the desired results in terms of muscle growth and strength gains. However, for optimal results, supplement your routine with other exercises, such as body weight workouts or cardio exercises, to ensure that all fitness areas are being addressed.

  • What not to do with dumbbells?

It’s important to know what not to do with dumbbells, especially if you are just starting with fitness. Avoid using the heavy dumbbells until you gain more strength and become more comfortable lifting weights, which can lead to injury or improper form. Instead, it is recommended that newbies start off with lighter weights at 2lb or 5lb weights to get accustomed to the movements and build up their strength gradually.

  • Will dumbbells tone my body?

Yes, with regular use, dumbbells can tone your body. You can add dumbbells to various workouts targeting different body parts. The best part about dumbbells is adjusting the weight to your workout. 

  • How many days a week should I do a full-body dumbbell workout?

You should do a full-body workout at least 3-4 times daily. Full-body workouts require a full day of rest in between. Take Magnesium to prevent soreness and take a breather. Already sore from working out? Tiger Balm can help relieve soreness immediately. 

Full upper body workout - Tone & Sculpt

Drink Water, and Don’t Overdo Your Workout

Getting in the zone while working out is incredibly easy, but you must remember to drink water! Drinking water is an essential part of any full-body workout routine. Not only does it help keep your body hydrated, but it also helps flush out toxins and provide energy to your muscles. Water can help you stay focused during your workout and improve performance in the long run. Remember to stay hydrated and fuel up with water before, during, and after a full-body workout for optimal results.

Working out is vital for overall health and well-being, but it’s important to remember that too much of a good thing can be harmful. Listening to your body and taking necessary breaks are critical to any successful exercise program. It’s easy to get carried away with exercising if you don’t take the necessary breaks, so make sure that you are listening to your body and taking the time to rest when needed.

Full upper body workout - Tone & Sculpt


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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