50 Min UPPER BODY WORKOUT with DUMBBELLS | Strength & Muscle
Today’s workout is a 50 min upper body strength session designed to help you build muscle and get stronger at home using dumbbells only. We’re using strength ladders so you can progressively challenge your muscles while keeping good form and control. You’ll train each upper body muscle group through two focused rounds, with the option to go heavier in round two. Start round one with a solid, manageable weight, then increase the load in round two if you can maintain proper technique and connection. This upper body workout moves muscle group by muscle group — back, chest, shoulders, then arms, allowing you to slow things down, lift with intention, and focus on real strength and muscle building rather than rushing through reps. Take your rest when you need it, choose weights that challenge you, and don’t be afraid to go heavier where it makes sense. This is about controlled strength, progressive overload, and long-term results. Equipment needed: Dumbbells Workout length: 50 minutes Training focus: Upper body strength & muscle building Style: Follow-along, strength ladders, progressive overload 👉 Hit play, grab your weights, and let's work! 🔥Our NEW 6-Week BUILD Challenge is officially open! If you want a structured challenge focused on strength, muscle, and clean training, Join our BUILD Challenge, Sign up Here: https://www.solin.stream/chrisedifitness ---------------------------------------------------------------------- Lean & Strong 8-Week Challenge 👉 https://www.solin.stream/chrisedifitn... 40 full follow-along workouts designed to build serious muscle and strength. Lifetime access + community support included. Stay Connected: • YouTube Members → / @chrisedi • Website, Free Guides & News → https://www.teamchrisedi.com/ • Facebook Community → https://www.facebook.com/share/g/1Bp3... • Instagram → / strongwithchrisandedi ---------------------------------------------------------------------- 0:00 0:34 - Warm Up BACK 8:14 - Bent-Over Row R/L (Neutral Grip) 9:19 - Supinated Row R/L 12:34 - Cheat Rep Rows or Rear Delt Rows 13:46 - Pronated Double Dumbbell Pullovers CHEST 21:05 - Dead Stop Chest Press 22:14 - Bottom-Half Rep Dead Stop Chest Fly 23:14 - Hex Press 24:19 - Decline Chest Press 25:29 - Deficit Dumbbell Push-Ups (flat or decline) SHOULDERS 32:09 - Eccentric Wide Shoulder Press 33:19 - Front Raise Holds 34:18 - Rainbow Raise BICEPS /TRICEPS 38:44 - 1 + 1 + 2 Curls 39:48 - California Press 40:53 - Double-Rep Half Hammer ISO's 41:58 - 1¼ Overhead Tricep Extensions 47:11 - Cool Down Weights used: 💪 ▸ Chris: 60lbs/30kg 45lbs/20kg 35lbs/16kg 26lbs/12kg 20lbs/9kg 15lbs/7kg ▸ Edi: 45lbs/20kg 35lbs/16kg 26lbs/12kg 20lbs/9kg 15lbs/7kg 11lbs/5kg #upperbodyworkout #dumbbellworkout #homeworkout DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides, and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
