20 Minute Upper Body Dumbbell Workout - Great For Beginners
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- Äas pĆidĂĄn 5. 06. 2024
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WORKOUT OVERVIEW:
âą 8 total exercises
âą 3 sets of each exercise
âą 30 sec on // 15 sec off // 30 sec extended break between exercises
âą dumbbells or some type of resistance
Exercises:
Bicep Curls
Shoulder Press
Lying Tricep Extension
Bent-Over Reverse Grip Rows
Lying Flyes
Shoulder Matrix
Pullovers
Spiderman Crunch
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How many calories does this workout burn with 15 lbs weights. I need to know for my diet
how to know the balance dumbbell weight each with body weight??
Thanks so much for making these videos and doing the live vids; and especially all the effort you guys put into producing content on the channel. It's much appreciate!
P pop ppppppppppppppppp ppl pppp o ppl ppl Pop pop
My elbow hurts when I do lying down tricep extension :/
61 years old here, with a mild heart condition. I did the whole workout with light weights. If I can do it, YOU can do it!
Hope you have a long healthy life man đ
@@nobts9135 omg hey I fucking hate bts too they so ugly
@@nobts9135 SIKEEEEE KIM NAMJOON, KIM SEOKJIN, MIN YOONGI, JUNG HOSEOK, PARK JIMIN, KIM TAEYHUNG, JEON JUNGKOOK, BTS!
@@waterunder3718 Cringe đŹ
@@waterunder3718 ah i see you're a man of culture as well đ
Finally a workout video where it's just exercises and not somebody running their mouth.
hahahahaha
Bro, u dunno how many years I had to deal with those scam artists.
word
Bro.. they spend 7 minutes explaining nothing
This workout is starting to pack muscle on me 49 newby nice quick workout
I am consistently following this workout for almost 3months. And I just wanna share that there is a lot of changes on my body. I can see the changes and the progress of what I am doing. Also it helps me to sleep better now. I just wanna say that WORKING OUT IS THE BEST THING THAT I DID IN THE YEAR 2021, AND NOW IN THE YEAR 2022 THE PROGRESS IS STILL GOING. LETG GO EVERYONE. LETS GET GOING.
Could u plz share w me the amount of weight u started with
@@spongyjuniper5660 hello. I started with the lowest amount of weight plates that I have. Which is 1.25kils. then after a month I feel like I'm getting stronger because the workout seems feel so easy. So I added more weights, 1.25 to 1.50kil.
And so on. Just keep adding weights as long as you have more of it. And whenever you feel ready to add more of it.
@@Jan-fj3kc thank you!appreciate it
@@Jan-fj3kc how many days a week , do you train?
@@alimafaz5106 5 days, I train mon,tues and wed and rest by Thursday then back to train in friday to saturday then rest again on sunday
My kind of workout video! He hops to it in the real sense, without trying to be a macho manâŠheâs really feeling it. And without all the blaring, distracting, so-called music. And the workout is on the money! I appreciate this dude.
Thank you! Just trying to provide quality, no BS, workouts.
Bicep Curls 1:00
Shoulder Press 3:30
Lying Tricep Extension 6:00
Bent Over Reverse Grip Rows 8:30
Lying Flyes 11:00
Shoulder Matrix
* Lateral Raise 13:30
* Y raise 14:15
* Bent Over Reverse Fly 15:00
Pullovers 16:00
Spider man crunch 18:30
I dont remember all the exercises so ill just leave it here for easy time stamps
>Lying Tricep Extensio
Never see this before going to try it.
gonna try this program
Which one of these trains your abs ??
@@arthurcale9200 It's the Spiderman Crunch I think
Thanks man
Even though I know you can't see me, every time you go "those were some good reps" I'm all "HELL YEAH they were!" đ
Every time i do this workout i have to think about this comment cause im the same, i start to laugh mid workout cuz that guy is just fcking funny đđđđ
Cringe
I see you!
@@duramater555 they where good reps tho
Is it good if we do this routine every day....???
6 month update:
Before i started working out in Jan of this year, I couldn't do a single normal pushup (i could do 5 or so knee-pushups)
I started with 15lb dumbells, and could barely manage 10 curls per set. Had pretty much no defined muscles
6 months later, I'm doing 15-20 reps per set with 20lb dumbells, doing 4-5 sets instead of 3, and I can do 20+ normal pushups now
And for the first time in my life, I actually have muscles. I've never posted a picture of myself with my shirt off until yesterday when I posted my 6 months before-after pic to social media
I feel great, I'm eating better than I used to, I'm not ashamed of my body anymore, and seeing progress gives me so much motivation to keep going đ€
Thanks for this video! Although stopped following along after a couple months (doing my own variation that takes about an hour now), this was the absolute best introduction to lifting
Do u take like protein powder or something like that
Three days a week for over a month now, and I'm getting strong like moose.
Iâve never found any good home workouts, but this was pretty great. Every time I felt like giving up, this man just says âGREAT REPSâ or âPUSH YOURSELFâ and it feels like heâs a friend who wants to see you succeed. I just finished the workout and Iâm panting and sweating like a dog, but I donât care, this was a good workout
yeah his commentary really keeps me going.
Yeah bro I went through at least 10 dumbbell videos before I found this. Now I've watched this 3 times already . And I'm a beginner ..
@@ObscureSampology ima beginner too and we all have to start somewhere
@braindead sheep Iâve never had a dog đ
Yeah it's super having someone in front of you hype you up like that. Helps push through the pain.
âCome on push itâ
Me sitting on a couch destroying a bag of doritos
LOL
bro that's bad.
Thanks for making my day even better lmaooo
What's great about working with dumbbells is that you can use them to tone and burn fat and build muscle mass, I always use a variety of dumbbell exercises when I'm teaching my students.
That's amazing đ€Ł
I come back to this often, and i'd just like to share that this is the first time i've completed it without taking longer breaks, or skipping out an exercise. Let's Go!!
nice
Good Job!
Hey, reminder to keep going!
yes sir...
84 years old I do all the excersises but pause between change over about 2 min.thanks to you I feel great.
No more gym for a while because of COVID19. This was an excellent home workout. Sweating and breathing hard.
Glad we could help Clark
Same reason Iâm here, gym has shut down
Might be for a bit too from what Iâve heard. Through April I think in the states now.
That's one of the best home workout I have tried. Great job.
Jenn is 62; I'm 73, and with this considerate young man I'll stay strong. Thanks!
Thank you kaiser
Having a partner 11 years younger should keep you fit too.......đ€Ș
So great! I just posed that I am 60 years old and have let my fitness go downhill. About 15 years ago I was in great shape. One day I met these 3 really nice guys at a local gym and I worked out with them. They were really quite strong and ripped. They all knew a ton about fitness. I couldn't even come close to the work out intensity of these guys. At the time, I was 45 and two of them were 85 and one was 87. I will remember that experience for ever.
Bought dumbbells yesterday and this was the first workout I ever done. Was flat on the floor at the end for 10 minutes
nn
so did ya stick to it?
Its been a year tell me you didnt quit
@@dewmontain123 I go 6 days a week and have done consistently since last August. This dude really changed my life now that I think about it.
@@philpants44 yup. I feel like this video pretty much taught me the foundations of each upper body muscle group and how to target them. When I first started going to the gym I was just doing the workouts from this video and overtime, it allowed me to enhance and develop a solid routine.
Nerd who sits behind desk all day... been doing this 4 days a week since beginning of March 2022 and I didn't even notice how much definition I'm getting, using 10lb weights. Total weight is189 lb's and not obese, but want to get more in shape and stave off illnesses, lol! Will graduate to your more advanced videos soon but this is working great! Thanks!
Hey I started doing this routine a couple weeks ago using 10-20 lbs (20 lbs for the bicep curls, lying flys, B.O. reverse grip row and pullover- 10 lbs for every other one) I do it every other day, so about 2-3 times a week. You haven't found doing this 4 times a week is too much strain?
I didnât realise how rewarding that clap was going to be by the end of this. Great workout đȘđœ
It's rewarding for me too!!! Thank you!
@@ACHVPEAK how many pounds are those dumbbells
Beginning: this isnât so bad
Middle: okay this is hard
Last exercise: what the f*** IM DYING
lmao
Nah not really, but maybe you should try to do it with less wright and good technike or with more weights and less reps
That's true when you first start the routine, but by 3 weeks in it gets better. Promise.
How are you doing now?
Last exercise is the easieset by far. I tried doing insanity and it was part of the fit test so I'm used to it lol
This was just fantastic- no frills, just a good push for 20m. Love it
Oldie but a goodie right here. About 2 years later this one still gets a good pump in. Thanks for a great Sunday workout bro
I am 50 years old and just completed my first 20 minute dumbbells' routine in over 20 years, thank you it was a great start....
This is still the video I come back to, time and time again. Even after increasing the weight, adding elements to the routine, doing more advanced lifts. Even after giving up, staying in bed, eating poorly, wallowing in grief. This is the video that reminds me to push myself harder. This is the video that tells me I am better than self pity.
We all fall, but you can and will pick yourself up and grow stronger. Don't tax yourself, walk outside for 5 minutes and breathe slowly. Do 10 pushups. Do a single pullup. Half a pullup. Stand still on one leg for 60 seconds. 30 seconds.
You are so much more beautiful than you give yourself credit for. I'm so proud of us for getting out of bed again today x
That's some good rep's!
My absolute favorite workout. Iâve been doing this 5/7 days a week for the past 3 weeks and have noticed a huge difference. Today was the first time I did 15 lb dumbbells instead of 10!
Keep going, Iâm using 25lb dumbbells for a majority of the workout now. Start and I couldnât even do 10âs over a year ago.
â@@stormbarnicle7545ive just started and im using 8lbs weights, i am excited for the day I can do 10 lol
Keep it up bro. I started doing this workout 1.5 years ago and still do it at least once a week, along with other workouts I do. I started with barely being able to use 10lb dumbbells. Iâm at 25 lb dumbbells now and feel I could probably start doing this with 30 lb. After this workout I feel pumped. Great feeling.
I just discovered your workout and it was exactly what I was looking for! Just finished my first one, I feel strong all ready đ
Not only is this work out exactly what I need, but my 10-year-old son, who has never really shown interest in lifting weights, joined me halfway in.
Boom!
@@ACHVPEAK hi is this work out including back muscle?
Jefri Hadis yes
@@ACHVPEAK i need this cuz since quarintine got me out of shape i had lost tons and tons and tons of muscle cuz i sat and did nothing but im gettting ready to start lifting for hs football and i need to get in shape and gain muscle again. and maybe even more muscle than i ever have had!
They're fun :). I'm recovering from a broken ankle and my mum got me going after the physio said to keep my upper body strong. It's going to be working overtime supporting me while I get back to being fully weight bearing, so weights seemed like a good choice.
I was like âthis ainât too hardâ until the fucking last exercise lmao
TRUE
So fucking hardđ€Łđ€Łđ€Ł
Any time you're thinking 'this ain't too hard', up your weights ;)
Him: here we have a little fun one
Me: sounds fun
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Thanks so much DJ. I've been doing this and a couple of your other workouts for 2 months now. Could not be happier with the results. Way to push it!
This was intense, I just did this. This my first day at the gym in years. Thank you for this video
Thank you! Perfect for a beginner. Classic moves, none of those new age moves where you can't even get through the workout because you're uncoordinated. The breaks also make this beginner friendly. A lot of the other workouts give you 10 seconds or less in between sets. I feel very accomplished with this one. Thanks
Thanks for this comment. I've been looking for just a normal dumbell workout. The "beginner" stuff I've seen on CZcams is absolutely ridiculous. đđđ
Thank you! We hope you're still at it!
@@MotorCityPhoenix313 yeah. I've seen one do dumbbells in a pushup and they call it "beginner". I can't even do a normal pushups let alone with dumbbells
As a beginner, just what I was looking for-not too difficult, but enough to push me. And thanks for reminding me to warm up first. I'll be back!
Day 1 of doing this workout. My arms are sore and I'm sweating a bunch but I feel so good right now. Looking to get back to where I was at my peak and surpass it. If you're reading this, you've got this, and I hope you have a good day. Stay strong y'all đȘ
What weight did you begin with
@@johnnymartinez9590 started by using 10lbs for everything , I'm up to 40lbs on curls, 25 for shoulder matrix, and 50 for shoulder press but I have a different routine now
@@yogurtmale2365 what about now, what are the changes on your body?
@@randominoh didn't expect anyone to reply to this comment again, but I've managed to get a pretty well build physique. Big chest, wide shoulders, and before I started bulking a few months ago I had a six pack. Currently have my bench up to 265 and my squat at 325, but I haven't been able to train upper body for the past month because I broke my finger
@@yogurtmale2365 whatâs the update now bro
I've used this workout a million times. I love how the coach presents it!
The little comments you make during the exercise keep me motivated throughout the workout
Today is day 7 of doing this workout daily, so happy I found it. Doing this as well as 30 mins cardio and eating right I've dropped 11lbs in a week!!!!
Really?
@@amz1216 thats how it works u do the work eat right u drop the weight
@@allgamingnetwork9448 can u tell me what should be eating in order to reduce weight n be healthy
@@funtube2700 calorie deficit you eat foods that dont have that many calories but fill you up
@@funtube2700 low calories as possible because you need to be burning more calories than you put on per day, everyone burns their calories differently such as following this video so if you see how much youâve burned from doing this workout once or twice a day then of course the calories need to be lower
But you got to look out for your nutrients aswell so if youâre trying to attain good muscle aswell you should eat plenty of protein but overall itâs a good healthy lifestyle with the food intake
Just what I was looking for. Sensible dumbbell workout with no BS. Thank you
Havent worked out in years and this gave me confidence to get in shape again
I just turned 60 years old. I was in great shape in my 30s and 40s but over the last decade in my 50s I started the middle age decline. Well, I am recommitting to get it all back and more. I started yesterday by following this video. I used very light weights, and I still can't move my arms today haha. I am going to do this routine every other day, slowly increasing weight. I appreciate this video very much. It will restore my strength, my health, my self-esteem...and most important, get me laid again. Seriously, than man.
Yessssss! Time to get back at it!!!
BEGINNERS?! I'M FUCKING DYING OVER HERE SHAKING MY HANDS CAN'T EVEN TYPE WTFFFFF
Thank you!
Lmao
same hahahaha
The dumbbells are too heavy...(for you)
@@element9437 This. I mean, start with 1-2kg just for the sake of reps.
Use low weigeted dumbell
Just what I needed. A simple at home dumbbell workout I can follow. Thank you sir! đȘđŒ
Tried this for the morning workout, straightforward, got my sweat on. Good twenty minutes spent. Thanks.
Enjoyed this one, really felt the burn thanks for keeping us active during these times. Much love from the UK
That was definitely one of the best workouts Iâve had yet
30 yrs old here but feel like in 60s already. I'm extremely out of shape now, from 165lbs to 265lbs, thanks to COVID. (I know it's my fault T_T and now want to change!). Day 1 of doing this work out , starting with light weights (5.5lbs). Adding this to my existing workouts "Let's get fit" and "Knockout Home Fitness" (Nintendo switch games) which I'm already doing for a month. Will do this every other day as well. Leaving this comment as one of my notes/reminders or motivations to continue pushing myself! Let's go!!
11/13/23 I'm doing this for over a month now and I can say that I'm so happy to see some visible changes on my body. It's hard to maintain a calorie deficit meal but I am making sure to eat a protein packed meal - chicken breast /eggs and so on. Currently under 249lbs and doing the work out with 9.92lbs weights , I'm glad that I saw this video here!!
I was reading your comment thinking that you wont ever update it, but here you are! Congrats my friend. I started doing home workouts 2 days ago and will not stop until I get my goal. Stay on the grind my king !@@half-hothalf-cold3906
12/12/23 Doing this for 2 months already, and the 9.92 lbs weight feels a bit light now. Planning to purchase another set of dumbbells or plates next year. I'm still doing this 3 times per week with 2 days rest. Currently 232 lbs!
1/7/24 On my 3rd month already, really feeling it now as there's noticeable increase on my strength as I can do more reps now. Still using 9.92lbs dumbbells though , will purchase a new set probably 2nd or 3rd week. Didn't lose that much weight compared to the first 2 months but still happy with the result! Currently 227.1 lbs (103kg). Continue pushing ourselves!
This was so helpful for someone who has never used weights before. Great motivator and straight to the point! Thank you
Y raises may be the hardest thing I've ever done in my life, and I once fought a bear with only a toothpick while falling from space.
I donât believe you. Please provide proof this happened
@@sampanzee5684 he's kidding meaning the exercise is hard
@@risichad I know, I was also joking
@@sampanzee5684 lol guess sarcasm really doesn't come off as well as irl
@@risichad bro nah youâre just slow what on earth would make you believe this guy was being serious about asking him proof that he fought a bear with a toothpick falling from space...
i have been following your workouts for 3 months now. i do this arm workout 5 days a week and do cardio on the side. ive lost 9kg. i want to thank you for all the help and fun workouts.
Yo
I just started this routine on sunday. I'm trying to gain weight, eating a lot and using supplements. Anyway, I dont know how many times I should do this a day so I've decided 1 in the morning and 1 around the evening. Is that okay?
@@peteparker4818 just do it once a day but not everyday. Your muscle needs time to heal.
@@markphaul3291 cool thanks for the advice. Once a day, four times a week then 1 day break.
I keep coming back for this simple and effective workout, today is the first time I tried this at planet fitness and I still had a blast!!!
Thank you so much for this! By far the best dumbbell workout Iâve come across.
This is the best. Firmer gym rat here. Just turned 60 and dedicated to get back in shape from home. Excellent way to start!
I've been trying to get in shape before a big surgery and I've been doing this routine every morning and I have to say it's helped a lot. Thank you so much! Happy to have you be part of my new morning routine!
I am gonna try this today onwards. Man did an entire workout in front of the internet. Kudos!
Been following the routine for 2 weeks already. I'm lovin it!!
I just did this at the gym, loved the style of the video. Made me do the whole workout lol
I've decided that since this workout is so much more effective than my experience working on the machines at the gym, I am going to continue it even after the covid quarantine is over.
That's fantastic! Happy we can help
How's ur body now?. Does this workout works
Thanks man. This by far the best and beginner friendly dumbell workout out there. Also great commentary.
Just started working out with weights again after a fairly long gap. Really enjoyed it, great and achievable routine. Will be returning regularly
Just finished Day 1. Making this routine the exercise portion of my Miracle Morning Challenge. Those spide crunches are killer!
Thanks so much for this great workout, itâs getting me through lockdown and do it every day. Already seeing results Iâm strength and tone
Love the work out! Gonna try this once my arms have recovered. On my 2nd day so I should up and ready by tomorrow. Drinking my water and eating as best I can. Trying to stay in shape for myself and my family.
I've been doing this workout the last couple weeks. It's my favorite. Thank you!
Only my second time doing this exercise and I already consider this guy the most motivating person of all time
I tripped over this video last weekend and now itâs my go to. I love the no bull 20 mins get on it approach, Iâm 54 work two jobs and donât have a lot of spare time.
I do 10k steps a day plus this every other day, love it, thanks for sharing.
Doing this workout for the past 2 weeks. Thanks a lot. following the other lower body workout as well. Total beginner here just using dumbbells
Hello! I just wanna say I like this workout routine been doing it for 4 months now almost everyday and I've really seen a lot of improvement in my upper body so thank you for this video.
Exercises Performed:
Bicep Curls
Shoulder Press
Lying Tricep Extension
Bent Over Reverse Grip Rows
Lying Flyes
Shoulder Matrix
Pullovers
Spiderman Crunch
Youâre the best. Iâll add them to the description soon.
Thank you sir for informative information đ i'm a begginer Love from Philippines
What bell do you use? Is it a app?
How often should I be doing this once everyday or multiple time everyday?
A few times per week make. Probably not daily. Your body will adjust to the workout if you do it time and time against youâll need to alternate workouts every so often.
Man,I've been searching for this type of video for beginner like me,finally thanks God I found your videođ€đ»
You are rock man!!!! Keep doing video!!
Fantastic on every level. Just the right amount of encouragement. Looking forward to more videos
Thanks for this one - enjoyed it. Great to find a workout with encouraging chat in it rather than just a loop of music that drives you mad!
Love this!!! Please make more 20-30 min workouts that are achievable at home.
Weâre working on some right now!
This is a good video - very simple, easy to follow, and love the timer/progress bar.
So Iâm super new to working out with weights and this was a great first time! Challenging enough without feeling defeated.
Love this dude!!! Mannnn as a beginner at working out, he showed a lot of good work out. Definitely sticking around his channel!!!
The Y arm raise, I've never done that before! Perfect!
You gotta hit the muscles from every angle!
Have done it twice. Woke up after first day and felt a good sore all around my arms. Thanks for the simple yet effective weight routine!
Just watched this work out for the first time -Im 54yrs and loved it - cannot wait to watch more - will look at this twice a week.
What makes this video great is there is not alot of switching between exercises. I use heavy weights and itâs nice to just do one set without a lot of switching . Amazing channel
Started this today amazing I give updates as I progress thanks alot
This was the first workout I started doing with dumbbells, have been doing them 3 times a week for 2 months now , added weights and the next time I'm adding more again because it's becoming too "easy". Thank you for the super helpful workout and video, I'm starting to notice a big difference already, even if it isn't visible yet.
Had been dormant for a year.. started a general full body workout with the help of this video..
Thank you!
Just wanted to come here an say thanks for this workout. I use your video and motivation everyday. I've turned this 20 min work out video into an hour plus workout of my own. Thank you đ
The best workout i have ever seen, everything included, thank you so much sirđđđ
Thank you! We really appreciate the kind words.
Iâm glad I stumbled upon this. The best part of this workout is that itâs just 20 minutes and I always find time to do it every other day. I can see how my arms are already in better shape after doing this for 1 month consistently and I donât have to force myself, knowing itâs over in 20 min. Thank you!
Thank you, I got my first pair of dumbbells recently and this is a fantastic workout!
Absolute quality I started this Monday to help with my mental health . Thankyou
Great alternative to gym workouts. Thanks loads, I love the many options too! No stress!
Youâre very welcome Gwendolyn! Thank you!
THis was awesome! When I did this a couple weeks ago I was feeling it the next day ! Im back for more!
There we go!!!! Thank you!
I am definitely a beginner and I am definitely shaking. Thanks for the great instructions and encouragement.
Great workout! Iâm a beginner after surgery and starting small with 1kg, building up bit by bit. Really enjoyed this today and feeling like Iâve actually done a workout. Looking forward to upping the weights as I go on.
I never lift anything but decided to give this a go yesterday because I want to start. I'm really feeling it this morning đ€Ł My arms are killing me!
My buddies were making fun of me a couple months ago when I told them I was watching you on CZcams as a way of motivation to get fit. Now I got a solid and visible six pack. All it takes is determination, consistency and hard work. Itâs your body so why not go for it and achieve your goals. Thanks so much
Hi! Been trying to get fit over the last few months and recently got a small dumbell set at christmas. Thought i would give them a go using a few videos on youtube and so far this has been the best video i have found. The exercise was long, hard and rewarding, short breaks and long rep times. Really good, can still feelburn in arms but will definatly repeat this video again, working up through weights as well as visit other videos. Liked and subscribed!
I have been doing this work out for three months now and slowly increasing my weight. It's enjoyable and I'm not bored with it. I might try some of the other workouts soon.
This is exactly what I needed. Thank you for this. TRULY
THANK YOU! I've searched all over this site to find someone who just gets down to the workout...Thanks again...and YES I subscribed...Do you have other workout videos available on here?
Thank you so much, weâre stoked to have you as a subscriber! Check out our channel page and go to the videos tab. We have a ton of dumbbell and resistance band workouts for you to choose from.
Hey DJ, thanks for posting this Iâm 3 weeks in and loving it
Have been doing this exercise for almost a month. Thanks man!
Leaving a comment of appreciation every time I perform this workout!
45 years old - first time I worked out today... ever. Been looking to get into it because when approaching my age, having a body that looks and feels good is a conscious efford, not a right. PTs in my area are pretty much non existent. Good to have a video with a guy knows what he is doing, and has the body to prove it. Thanks a lot buddy. Subbed. I shall return.
Just did your workout. I really appreciated the timer on the screen, spacing out the workout, and the carefully planned sequence. I also appreciated no background noise for once. I was Sable to just focus on my goal during the workout.