Dumbbell Workout for Strength: Full Upper Body Superset Routine

Upper Body workouts have quickly become some of my favorite on my 60 pound weight loss journey. I love to switch up the workout schemes for my upper body workouts to keep me from getting bored easily. I know that having sculpted arms was a big thing a couple decades ago but I love seeing that little shoulder muscle pop when I move my arm in the mirror. So I decided to build this area (my deltoids) to see if I could see that even without flexing. While you can’t spot reduce fat, you can build more muscle so when you do ultimately lose enough body fat, you will look lean and toned.

If you’re inspired by my journey, I’ve developed a FREE mini Galentine’s Glow Up program featuring 5 free workouts, check-ins, group support, and accountability to help you get started on your fitness goals.

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Why Supersets Are a Game-Changer

Before we dive into the workout, let’s talk about why supersets are one of the best ways to train your upper body:

• Increase Efficiency: You train opposing muscle groups back-to-back, cutting down on workout time.
• Boost Intensity: Reducing rest between sets keeps your heart rate up, enhancing calorie burn.
• Enhance Muscle Growth: By continuously challenging muscles, supersets lead to greater strength gains.
• Improve Endurance: Shorter rest periods condition your muscles to sustain longer workouts.

Now, let’s get into the workout!

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Dumbbell Strength Workout: Upper Body Superset Focus

This workout consists of two circuits focusing on different muscle groups. Perform each superset back-to-back, then rest for 30 seconds before repeating the set.

Circuit 1: Biceps + Triceps (Superset)

• 10 Bicep Curls
  • Hold a dumbbell in each hand, palms facing forward.
  • Curl the weights toward your shoulders, squeezing your biceps.
  • Lower with control.
• 10 Tricep Kickbacks
  • Hold a dumbbell in each hand, hinge forward slightly.
  • Extend your arms straight back, squeezing the triceps.
  • Lower back to the start.
• Rest: 30 seconds
• Repeat for 4 rounds

Why it works: This superset isolates the biceps and triceps, ensuring both muscle groups get equal work for balanced arm development.

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Circuit 2: Shoulders + Back (Superset)

• 10 Lateral Raises
  • Hold a dumbbell in each hand at your sides.
  • Raise the weights to shoulder height, keeping arms straight.
  • Lower with control.
• 10 Bent-Over Rows
  • Hold a dumbbell in each hand, hinge at the hips.
  • Pull the weights toward your waist, squeezing the shoulder blades together.
  • Lower with control.
• Rest: 30 seconds
• Repeat for 4 rounds

Why it works: Lateral raises sculpt the shoulders, while bent-over rows strengthen the upper back, improving posture and stability.

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How to Progress & See Results with this Upper Body Dumbbell Workout

• Increase weight: Once you can easily complete the reps, challenge yourself with heavier dumbbells.
• Add more reps or sets: Gradually increase your workload over time.
• Slow down the tempo: Focusing on slow, controlled movements increases time under tension, leading to muscle growth.
• Stay consistent: Aim to do this workout 2-3 times per week alongside lower body or full-body training.

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Take Action & Stay Committed

Incorporating strength training into your routine is an investment in yourself. This dumbbell superset workout is designed to help you build confidence, improve muscle definition, and feel stronger every day.

Remember, progress comes with consistency. Whether you’re just starting or looking to level up, stay patient and trust the process. Small steps add up to big results.

Want more structured workouts and guidance? Join the Galentine’s Glow Up for 5 weeks of structured workouts, group support, calorie and macronutrient nutrition guides, and more!

Here’s to getting stronger, one rep at a time! 💪