Workouts · Strength

Upper Body Strength in 35

Push and pull in balance: chest, back, shoulders, and arms with one pair of dumbbells.

35 minintermediatedumbbellstrengthmoderate
Why it works. Balanced pressing and rowing volume protects shoulders while building visible, useful upper-body strength.

Warm-up

Arm circles and shoulder rolls — 45s
Wall or knee push-ups, easy — 45s
Band or towel pull-aparts — 30s

The workout

  1. pushup — 4 × 10 reps
    rest 60s
  2. dumbbell row — 4 × 10 each side
    rest 60s
  3. dumbbell shoulder press — 3 × 10 reps
    rest 60s
  4. dumbbell lateral raise — 3 × 12 reps
    rest 45s
  5. dumbbell curl — 2 × 12 reps
    rest 45s
  6. rest 45s

Cool-down

Doorway chest stretch — 45s
Cross-body shoulder stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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