You don’t need a gym. You don’t need fancy kit. You don’t even need a bench. Just a pair of dumbbells, some floor space, and the 12REPS app. That’s it. This is a stripped-down upper body session that targets your chest, back, shoulders, biceps, and triceps using only dumbbells. Every rep counts. Every move is designed for real results, especially if your goal is strength and definition without overcomplicating the process.
Why Dumbbells Still Work
Dumbbells aren’t just convenient, they’re incredibly effective. They force each side of your body to pull its own weight (literally). That helps fix imbalances. You also get more freedom of movement, better range, and a natural feel that machines or even some barbell lifts can’t give you. At home? Even better. No waiting for the kit. No distractions. Just you, your dumbbells, and a bit of intent.
How the 12REPS App Makes It Easy
This is where things get smarter. The 12REPS app eliminates mental clutter.
You open the app.
You hit your personalised plan.
You follow the workout with real-time guidance.
It tracks your sets, reps, and effort so you don’t have to.
And better yet, 12REPS adapts as you get stronger. No guesswork, no wasted time. Just progressive overload, done right.
The At-Home Dumbbell Upper Body Workout
1. Dumbbell Floor Cheat Press
4 sets of 10–12 reps
Lie flat on the floor with a dumbbell in each hand. Drive the weights up, controlling the descent.
Why it works: It takes pressure off the shoulders and targets your chest without a bench.
2. Dumbbell Single-Arm Row
4 sets of 20 reps (10 each side)
Lean one hand on your knee or a low surface. Row the dumbbell back in a controlled motion.
Why it works: Builds thickness in your upper back and helps posture
3. Dumbbell Push Press
4 sets of 8–10 reps
Start with dumbbells at your shoulders. Slight dip at the knees, then drive them overhead using your legs and arms.
Why it works: Combines power and strength—shoulders, triceps, and core all activated.
4. Single Dumbbell Biceps Curl
5 sets of 10 reps
Hold one dumbbell with both hands. Curl it up under control, squeeze at the top.
Why it works: Keeps things strict and straightforward—no swinging, no cheating.
5. Floor Single Dumbbell Triceps Press
4 sets of 12 reps
Lie flat on your back. Hold one dumbbell overhead with both hands. Lower your head behind, then extend.
Why it works: Targets the long head of the triceps and builds upper-arm strength.
Keep It Simple, Stay Consistent
You could waste time over-analysing your workout split, reading fitness threads, or trying to copy influencers who train twice a day. Or you could grab your dumbbells, open 12REPS, and get to work. Simple. This workout takes under 40 minutes. It trains your entire upper body with intensity, control, and purpose. You’ll feel stronger, move better, and save hours of planning.
Final Thought
Training at home doesn’t have to be basic. With the proper structure—and the 12REPS app handling the heavy lifting on planning and tracking—you can continue to progress without overthinking it. Try this workout. Track your sets in 12REPS. Watch how quickly your strength builds. And if you’re not sure where to start?
Download 12REPS today and build your personalised dumbbell training plan in seconds.
