Upper-body dumbbell workout
Use once or twice a week, leaving recovery time between upper-body sessions.

Floor Press (Dumbbell): 3 × 10 reps; rest 90s
Lie on the floor with knees bent; lower until your upper arms meet the floor gently, then press.
Alternative: Dumbbell bench press

Bent Over Row (Dumbbell): 3 × 10 reps; rest 90s
Support one hand on a stable bench and draw the opposite dumbbell towards your hip without twisting. Do 10 reps per side; one set includes both sides.
Alternative: Seated machine row

Seated Overhead Press (Dumbbell): 2 × 10 reps; rest 90s
Use a supported seated position and press without leaning back to finish the rep.
Alternative: Machine shoulder press

Rear Delt Reverse Fly (Dumbbell): 2 × 12 reps; rest 60s
Hinge at the hips with a steady torso and open your arms with a light, controlled load.
Alternative: Reverse fly machine

Bicep Curl (Dumbbell): 2 × 12 reps; rest 60s
Keep your elbows near your sides and lower the dumbbells without rocking your body.
Alternative: Cable biceps curl

Start with easy movement and lighter practice sets for the first exercises. The listed sets are working sets.
Choose a load or variation you can control, leaving about two or three more reps possible. Stop for pain or loss of control.
Rest times and session lengths are starting estimates. Allow extra time for equipment setup or longer rests.
The row target is per side. Use a different load for each exercise; shoulder accessories usually need less than presses or rows.

https://mylifts.app/workouts/upper-body-dumbbell/