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20-Minute Upper Body Dumbbell Workout | Follow Along | JTMFit

Posted by Jay Maryniak on
20-Minute Upper Body Dumbbell Workout | Follow Along | JTMFit

 Welcome to this intense 20-minute upper body dumbbell workout!

All you need is a couple of dumbbells and a workout mat to get started.

Follow along with Jay from JTMFit as he guides you through a series of exercises targeting your upper body muscles. 


Start with a 5-exercise, bodyweight-only warm-up. Each exercise lasts 30 seconds.

  1. Walkouts
  2. Bodyweight Shoulder Press
  3. Spider Lunge T-Frame
  4. Jumping Jacks
  5. Shoulder Taps


Perform each of the following 7 exercises for 30 seconds, followed by a 15-second break. After completing all exercises, rest for 45 seconds and repeat for a total of 3 sets.

  1. Neutral Grip Shoulder Press (04:29 - 04:59)
  2. Single Arm Push Press (05:20 - 05:50)
  3. Bent Over Row (06:26 - 06:56)
  4. Kickstand Single Arm Row (07:18 - 07:48)
  5. Floor Press (08:13 - 08:43)
  6. Explosive Push-ups (09:16 - 09:46)
  7. Hollow Body Skull Crushers (10:22 - 10:52)

Cool Down

Take some time to stretch and cool down after completing the workout.

You've now completed an intense upper body workout in just 20 minutes!

Remember to always focus on form and technique, and feel free to modify exercises as needed.

If you enjoyed this workout, leave a like, share it with your friends, and subscribe to JTMFit's channel for more great workouts.

Disclaimer: This summary is not a substitute for watching the full workout video. Ensure you watch and follow along with the video to get the most out of this workout.

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