MyLifts

Upper-body dumbbell workout

Use a pair of dumbbells and a stable bench to train pressing, rowing and arm movements. This is an upper-body session to combine with a separate lower-body day, rather than a whole-body plan on its own.

45 minutes, approximatelyBeginnerDumbbells
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Floor Press (Dumbbell)

Lie on the floor with knees bent; lower until your upper arms meet the floor gently, then press.

Alternative

Dumbbell bench press

3 × 1090s
2
Bent Over Row (Dumbbell)

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

3 × 1090s
3
Seated Overhead Press (Dumbbell)

Use a supported seated position and press without leaning back to finish the rep.

Alternative

Machine shoulder press

2 × 1090s
4
Rear Delt Reverse Fly (Dumbbell)

Hinge at the hips with a steady torso and open your arms with a light, controlled load.

Alternative

Reverse fly machine

2 × 1260s
5
Bicep Curl (Dumbbell)

Keep your elbows near your sides and lower the dumbbells without rocking your body.

Alternative

Cable biceps curl

2 × 1260s

How to use this plan

  • 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.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

Can I use a floor press instead of a bench press?

Yes. The floor limits how far your upper arm travels behind your body. It is useful when you do not have a bench; choose its load independently rather than matching another press.

Where is the direct triceps exercise?

Floor presses and shoulder presses already involve your triceps. This session keeps direct arm work short; you can add a small amount of triceps work if you have time and recover well.

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