basketball upper body workout

Basketball is an explosive sport that requires you to sprint faster and to jump higher, but it also demands that you be physically strong – especially with your upper body and core. Since most hoopers are busy with practicing the skills of basketball, here is an explosive basketball upper body workout that you can do with just dumbbells to save time and gain strength for your game.

This upper-body circuit-style dumbbell workout involves a variety of movements to help you build pulling, pushing, and rotational strength. With just a pair of dumbbells, it will also help improve your general upper body endurance.

Check out the full, follow-along video below. I’ve made this workout college basketball format where you will have a 1st half and 2nd half workout series.

Workout Overview:

This basketball upper body workout involves minimal equipment and space. It is perfect for any athlete that wants to be efficient with their strength and conditioning using just a pair of dumbbells.

  1. Firstly, you will start this workout with a dynamic upperbody warmup that address key mobility movements for basketball athletes. This includes shoulder mobility, overhead stability, t-spine mobility, and core stability.
  2. The 1st half & 2nd half will include explosive upper body movements, pulling exercises (i.e. row variations), pushing exercises (pushup variations), and core exercises.
  3. Lastly, I’ve added an overtime finisher where you end with an upperbody conditioning superset.
  4. The work to rest ratio is 20 sec ON and 20 sec OFF with a 1-3mins rest after each circuit.

Dynamic Warmup:

  1. Modified Yoga Push
  2. Side Lying T-Spine Rotation
  3. Bent Over YTW Raise
  4. Seal/Jumping Jacks

1st Half: Dumbbell Circuit #1

  1. Dumbbell Snatch
  2. Dumbbell Renegade Row
  3. Dumbbell Split Press
  4. Dumbbell Wide Stance Alternating Row

2nd Half: Dumbbell Circuit #2

  1. Dumbbell Push Press
  2. Dumbbell Split Drop Diagonal Lift
  3. Dumbbell Plank Row to Press
  4. Dumbbell Side Plank Row to Press

Overtime Finisher:

  1. Plyo Pushup Cluster
  2. Dumbbell Plank Lateral Raise

Bonus Tips: Make this basketball upper body workout work for you

Find this workout too easy? Simply add more time to your work to rest ratio. Or if it’s too challenging, you can increase the rest time per circuit.

If you have any questions, feel free to comment below or message me through any of my social media channels. Also, make sure you check out my Athletic Bodyweight Program if you want to build your athleticism without having any equipment.