hey guys welcome back today we're going to be doing a full upper body workout using just dumbbells I get a lot of questions from beginners in the gym who are a little bit afraid to go into the gym because they're not exactly sure what to do so this work now is going to be perfect for you this workouts just going to go over the basic movements for upper body training using dumbbells so today's workout you are going to need some weights use whatever weights suit your strength levels today I have a set of tens a set of 15 and one 25 pound dumbbell but again use weights that suit your strength levels you're also going to need some form a bench or you can use a table or a chair anything that you have in your house that could sell for a bench we are going to be doing some back rows and chest crafts and using the bench so just make sure you have something that will suit to your needs for that and other than that that is all you will need this workouts going to be perfect for doing a dumbbell workout at home or you can bring this to the gym grab your dumbbells and head to a corner and just get this workout done it's gonna be a full upper body workout we're going to be targeting our biceps our shoulders our triceps our chest and our back so this workout isn't going to be a time to workout we're going to do everything by wraps it's gonna be super easy profess to follow along we're going to do 3 sets total we're gonna be doing some curls some shoulder press we're going to be doing some chest press some tricep extensions and some back rows those are going to be all of our exercises and then we'll repeat 3 rounds total of that so without further ado let's all right so start by grabbing a set of dumbbells we're going to do 12 by 7 curls while we're doing these curls I want you to focus on keeping your upper body nice and straight tucking that elbow in beside you but not touching your side just nice and tucked keeping it nice and strong so you're really just using that bicep to get your dumbbells house so we're going to do 12 here we go 1 2 or extend it all the way down 5 6 7 8 9 and two more 1 2 3 2 going to do shoulder press to change your weight it's me too so we're going to bring our dumbbells up elbows are not going to be directly beside you bring your elbows a little bit in fun to do that we're going to press up keeping those arms nice and strong and we're going to do 10 ready here we go 1 2 3 5 6 7 8 9 10 alright drop one dumbbell we're gonna do some tricep extensions you can stand or sit for this I like to sniff the dumbo like so above our head we're going to drop the dumbbell down keeping those elbows tucked makes it strong and press the down all the way up all right it's not going to be using my heavier dumbbell because they're ready to do this I'll be back bro so we're gonna do one arm at a time so I'm gonna start by doing my left arm so I'm going to place my right leg on the bench I'm going to grab my dumbbell like so and while we're doing this I want you to think of not using your whole body to get the dumbbell up think of your fingers or your hand as a hook it stays nice and strong but it's not pulling you're just tweaking that back muscle to get the dumbbell up keeping your upper body nice and strong we're going to do 10 on either arm here we go one two don't try and make you comfortable if now all right so we're gonna lay down on our bench you're going to put your dumbbells on your legs like so if you don't want the one the ground and then time to get them up to your chest so have your dumbbells on your left lay down tuck those shoulder blades behind the back pretend that you're pinching a pencil in between your shoulder blades your dumbbells comes down to about chest height again I will stop Claire all the way up have them tucked in a little bit and we press up we're going to do ten here we go one two three for five all right so that is our first complete all right let's take a look quick do seven breaks and then we're going to repeat our second step so again these are just some really basic dumbbell exercises for your upper body but they're really important that you're really coasting it's really where they are focusing on your form and doing everything as strong and with your best alarm as possible because we're doing things without good form we're not actually going to get the full benefit of doing that so here we go we're gonna do 12 dumbbell curls again keeping those elbows tucked by your sides keeping everything nice and strong here we go 12 I'm trying nice and strong don't sway – more what – all right going for our shoulder presses you can do this one standing or sitting up as well you're going to sit sitting standing or sitting down so have your dumbbells on your legs again like so then you're just going to help yourself with them up here sit down keep your elbows a little bit in front of you the whole protect your shoulders we're going to do 10 here we go nine ten all right drop one dumbbell turn your FSS extension we're gonna do ten until the elbows nice and lock in place extend all the way up here we go for ten all right when you are back those getting ready we're going to do 10 on each side Dumbo keep your upper body nice and strong again don't use that body to read that them both up everything nice and strong here we go for 10 nah all right put your route to the other side paradox or attend really sweet up top and alright let the motor side your set of dumbbells for our chest press down both shoulder blades behind the back we're going to do 10 here we go all right without their second set you're going to go into our third and final set all right going into the last round of curls nice and strong here we go for 12 send all the way down all right shoulder presses get ready we're gonna do time here we go one all right one dumbbell down tricep extension here we go demo overhead [Applause] alright grab that heavier dumbbell last round of back throws they never really squeezing at the top of that back row squeezing that back muscle or ten links back and stuff up you're not using this part of your arm to pull up you're just squeezing that back muscle here we go for ten one two three five eight nine ten all right nice and strong here we go for ten one two three four five six seven eight nine and ten all right down bellow sighs grab your set of dumbbells last exercise our chest press really tuck those shoulder blades behind the back stick that chest out and really focus on using those chest muscles to get those dumbbells up here we go for 10 1 2 3 4 5 six seven eight nine and whoa I hope this helps some of you beginners out there I know it can be kind of intimidating to start working out using weights I want to make sure you have a good form you want to make sure you're doing things right so this is kind of a perfect introduction to using weights I hope you guys enjoyed this video if you did please make sure to give this video a thumbs up let me know how you did in the comments down below and make sure that you are subscribed because I'm here every single day for the month of June bringing you guys a print new workout video and I'll see you guys you