10 Min Dumbbell Upper Body Workout at Home

10 Min Dumbbell Upper Body Workout at Home is a short but thorough upper body strength workout from Caroline Girvan. This little add on workout is excellent! She works your upper body thoroughly in only 10 minutes. It is really impressive! No exercise is repeated so challenge yourself with the weights you use. This is one of Caroline’s early workouts created early in the pandemic when gyms were closed. During the intro Caroline says she is using lighter dumbbells than she would normally use for muscle groups like her back. She uses tempo training to get more out of light dumbbells. Her early workouts like these are geared towards people who normally go to a gym and are stuck at home with less equipment (and lighter dumbbells). I loved this workout and will definitely be returning to it frequently as a finisher. In fact, today I used it after doing one of Caroline’s brutal Fuel Series workouts: Tempo Glute & Hamstring Day 23. I added this onto the end so that my entire body got a strength workout.

All of the exercises are done interval style: 40 seconds of work followed by 20 seconds of rest. There is a timer in the upper right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise.

10 Min Dumbbell Upper Body Workout at Home is 13:53 minutes; 2:05 minute intro, no warm up and 40 second stretch. Equipment: dumbbells and a fitness mat. Caroline is using 8kg/17.6 pound dumbbells. The weights listed below are what I used.

  1. Bent over double arm row (hold top for 2 seconds) (palms face body, lower slowly) (30# DBs)
  2. Supine double arm row (hold top for 2 seconds) (pals face in front of you, lower slowly) (30# DBs)
  3. Shoulder press to in (similar to an Arnold press, start with arms in goal post, pushing DBs overhead, lower to goal post then, keeping bicep/triceps at shoulder level, bring DBs in front of you so palms face your face) (20# DBs)
  4. 45 degree raise (version of a straight arm lateral raise, but arms are on an angle so you are raising your arms in a V) (9# DBs)
  5. Alternating bicep curls (18# DBs)
  6. Chest press (palms away to facing) (do one traditional chest press then rotate arms so palms face each other and bend elbows, opening arms to sides chest press-fashion–do not do a chest fly, alternate these two versions of chest press) (25# DBs)
  7. Tricep press (with 1 pulse) (narrow chest press, arms/elbows are kept close to sides, press DBs to ceiling and when you lower DBs, pulse DBs up once before pushing them back to ceiling) (20# DBs)
  8. Chest fly (20# DBs)
  9. Pullover (one 40# DB)
  10. Alternating rear delt flys (hinge forward, do one single arm delt fly, at bottom of fly, pass DB to other hand and repeat on other arm) (one 9# DB)
  11. Single arm row (bent over single arm row done to a fast pace; after 20 seconds pass DB to other hand and continue fast single arm rows on other arm for remaining 20 seconds) (one 25# DB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


2 thoughts on “10 Min Dumbbell Upper Body Workout at Home

  1. Happy Saturday!

    I’ve been doing Heather’s 3.0 series starting this week. I wanted to give it a week before making any decisions about what I thought. I think she has outdone herself! This time she is concentrating more on metcon workouts which is exactly what I was looking for – and needed – at this point in my exercise life. And she is throwing in quite a few new-to-me moves too which makes it even better. ☺️ I’ve been supplementing with Caroline’s shorter targeted muscle group workouts here and there – I did the one above earlier this week as a matter of fact. 😉

    I’m still waiting to find out when STS2.0 is going to ship … getting a little frustrated at this point but I have Heather and Caroline to keep me company … haha!

    Liked by 1 person

    1. I have been previewing Heather’s 3.0 workouts and they do look good. I plan to start 3.0 the beginning of March–unless STS 2.0 arrives. And who knows with Cathe! I am guessing it will probably arrive in February when I am on vacation and then I’ll have to send my dad over my house to get it off the porch. 🙄 Because it cannot be timely or convenient!


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