20 MIN UPPER BODY WORKOUT | UPPER BODY DUMBBELL WORKOUT
This 20 minute upper body workout is all about building real strength with simple, effective dumbbell moves. You’ll hit your shoulders, arms, back and triceps with a mix of slow holds and clean reps. It’s the kind of workout that feels tough in the best way. Grab your dumbbells and let this session help you build stronger, more defined upper body strength. Find your perfect workout plan in the TIFFxDAN App — no ads, full programs, and new workouts every week starting in 2026. Start here → https://tiffxdan.com/membership/ Gear I rely on: Legends shorts → https://www.legends.com/DAN87275 Kion aminos, creatine & protein → https://bit.ly/GetKion Follow my HIIT channel for more follow along workouts @DantheHIITMan WORKOUT DETAILS ⏱️ Duration: 20 Minutes 🏋️ Equipment: Set of dumbbells ⏱️ Intervals: 40s work, 20s rest 00:00 20 Minute Upper Body Workout Workout // 40s work, 20s rest 00:17 Shoulder Press Hold 00:37 Shoulder Press 01:17 Arnold Press Hold 01:37 Arnold Press 02:17 Lateral Raise Hold 02:37 Lateral Raise 03:17 Front Raise Hold 03:47 Front Raise 04:17 Hammer Front Raise Hold 04:47 Hammer Raise 05:17 Upright Row Hold 05:47 Upright Row 06:17 Rear Delt Raise Hold 06:47 Rear Delt Raise 07:17 Supine Row Hold 07:47 Supine Row 08:17 Bent Over Row Hold 08:47 Bent Over Row 09:17 Renegade Row Hold R 09:47 Renegade Row R 10:17 Renegade Row Hold L 10:47 Renegade Row L 11:17 Standing Tricep Extension Hold 11:47 Standing Tricep Extension 12:17 Tricep Kickback Hold R 12:47 Tricep Kickback R 13:17 Tricep Kickback Hold L 13:47 Tricep Kickback L 14:17 Tricep Press Hold 14:47 Tricep Press 15:17 Skull Crusher Hold 15:47 Skull Crushers 16:17 Overhead Extension Hold 16:47 Overhead Extensions 17:17 Lower Curl Hold 17:47 Lower Curls 18:17 Upper Curl Hold 18:47 Upper Curls 19:17 Hammer Curl Hold 19:47 Hammer Curls DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated
