27 Dumbbell Exercises to Strengthen Your Upper Body

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Buff up those biceps, back muscles, and more
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Looking to tone and strengthen your upper body? Well, you’ve come to the right place—we’ve got your back when it comes to building up muscles in your shoulders, arms, and anywhere else in your upper body. By using dumbbells, you can work on your new exercise routine practically anytime and anywhere. To get you started, we spoke to certified personal trainers about the best upper-body dumbbell workouts you can do to build the strongest you.

Dumbbell Exercises for Your Upper Body

  • Bicep curls : hold a dumbbell in each hand with your arms at your sides. Curl the weights toward your shoulders, then return to the starting position. Do 1-3 sets of 8-12 reps.
  • Dumbbell pullovers : lie face-up, holding a weight vertically over your chest. Extend your arms to lower the dumbbell behind your head, then repeat. Do 3 sets of 6-8 reps.
  • Dumbbell rows : keep your back straight and slightly bend your knees and hips. Lift the dumbbells toward your hips and lower them to complete 1 rep. Do 1-3 sets of 8-12 reps.
Section 1 of 6:

Sample Upper Body Dumbbell Workouts

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  1. Complete 8-12 reps of each exercise in the routine below, then rest for 1-2 minutes. Repeat the circuit 3-4 times. Attempt to move from one exercise to the next without resting, but take breaks if you feel like you can’t catch your breath or maintain proper form.
    • Chest Press
    • Skull Crusher
    • Bent-Over Row
    • Arnold Press
    • Bent-Over Fly
    • Alternating Biceps Curl
    • Lateral to Front Raise
  2. Complete the following routine for a full upper-body workout targeting all of the main muscle groups in this part of your body. Take 30-60 seconds of rest between each set.
    • Farmer’s Walk: 30-60 seconds, 3 sets.
    • Dumbbell Bench Press: 8-12 reps, 3 sets.
    • One-Arm Dumbbell Row: 8-10 reps per side, 3 sets.
    • Arnold Curl and Press: 8-12 reps, 3 sets.
    • Dumbbell Chest Fly: 8-12 reps, 2-3 sets.
    • Bent-Arm Dumbbell Pullover: 8-12 reps, 3-4 sets.
    • Single Dumbbell Shoulder Raise: 10-12 reps, 3 sets.
    • Renegade Row: Repeat until failure, 1-2 sets.
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  3. Follow this routine for a quick workout that strengthens your shoulders, chest, triceps, back, and biceps. This circuit is made up of four supersets—sustain each exercise for 45 seconds and move straight to the next without rest. Take a 45-second rest between each superset and perform each set twice.
    • Superset 1: Seated Arnold press → lateral raises → shoulder press → Farmer's walk.
    • Superset 2: Bent-over row → renegade row → dumbbell deadlifts → pullovers.
    • Superset 3: Chest press → bent-arm dumbbell pullover → reverse fly → push-ups.
    • Superset 4: Shoulder press → hammer curls —> Arnold curl to press → skullcrushers.
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Section 2 of 6:

27 Upper Body Dumbbell Exercises

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  1. Sit on a bench or stand with your feet shoulder-width apart. Hold a single dumbbell in both hands, with your hands scooted to one end of the bar. Lift the weight above your head until your arms are fully extended, then slowly bend your elbows to lower the dumbbell behind your head. [1]
    • Extend your arms back to the starting position to complete 1 rep.
    • Targets: Arms (triceps), shoulders, upper back muscles.
  2. 2
    Bicep curls Stand up straight with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides and your palms facing forward. On an exhale, curl the dumbbells upward toward your shoulders—move only your forearms and keep your upper arms as still as possible. [2]
    • On an inhale, slowly lower the dumbbells back to their starting position. That’s 1 rep!
    • Targets: Arms (biceps) and improves grip strength.
  3. Stand with your feet hip-width apart. Hold a dumbbell in each hand with your arms in front of your body, palms facing forward. Curl your right hand toward your shoulder, squeezing your biceps throughout the movement. Keep your elbow held close to the side of your body. [3]
    • Slowly lower the weight to your starting position.
    • Repeat the motion with your left arm to complete 1 rep.
    • Targets: Upper arm (biceps). Curling one arm at a time allows for more focus and control.
  4. 4
    Skull crushers Lie facing the ceiling with your knees bent, your feet flat on the floor, and a dumbbell in each hand. Hold your arms on either side of your chest and extend your arm straight up toward the ceiling—this is your starting position. Slowly bend your elbows to lower both weights toward your head. [4]
    • Bend your elbows, but don’t move them or flare them out to the sides.
    • Avoid moving your shoulders or upper arms as you complete the skull crusher.
    • Lower the dumbbells until they’re on either side of your head with your elbows bent close to your torso.
    • Lift your arms back to your starting position to complete 1 rep.
    • Targets: Upper arm (triceps), and helps with compound exercises like chest or overhead presses.
  5. 5
    Zottman curls Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms at your sides and palms facing forward. Bend your elbows to curl the dumbbells toward your shoulders. When the dumbbells reach shoulder height, rotate your wrists slightly. [5]
    • Complete 1 rep by slowly lowering the dumbbells to their starting position.
    • Targets: Arms (biceps brachii, forearm flexors and extensors).
  6. Stand or sit with your back straight and feet shoulder-width apart. Hold dumbbells in each hand with a neutral grip. Let your arms rest at your sides, and position the dumbbells at the front of your thighs. Lift one dumbbell toward your shoulder, then slowly lower the dumbbell back to its starting position. [6]
    • Repeat the movement with your other arm to complete 1 set.
    • Targets: Arms (upper and forearms), improves strength and resistance in the arm muscles.
  7. 7
    Shoulder press (or overhead/military press) Sit on a bench that has proper back support and can support your weight. Hold a dumbbell in each hand at shoulder height with your palms facing forward. Push your dumbbells upward until your arms are fully extended.
    • Using your muscles to control the movement, lower the dumbbells back down to shoulder level.
    • Make sure to exhale as you press overhead and inhale as you’re lowering, advises personal trainer Ross Dempsey.
    • As Dempsey explains, this breathing pattern supports how “the muscle is going to stretch and your heart is going to expand” throughout the movement.
    • Targets: Shoulders (deltoid muscles).
  8. 8
    Arnold press Stand with your feet shoulder-width apart. Pick up your set of dumbbells and hold each hand above your collarbone with palms facing inward and elbows bent. Turn your arms slightly so that the dumbbells are above your shoulders and your palms are facing forward. [7]
    • Extend your arms straight above your head and press the dumbbells toward the ceiling.
    • Reverse this sequence to return to the starting position and complete 1 rep.
    • Targets: Shoulders (deltoids), upper chest, arms (biceps), back (traps).
  9. Sit on a bench with back support and hold a dumbbell in each hand. Position your hands at shoulder height with your palms facing your body. Press the dumbbells upward and rotate your palms outward until your arms are fully extended above your head. [8]
    • Reverse the movement and rotate your palms inward to complete 1 set.
    • Targets: Shoulder muscles (front, side, and rear deltoids).
  10. 10
    Arnold dumbbell curl to press Stand with your feet shoulder-width apart and your arms by your side. Face your palms outward with a dumbbell in each hand. Bend your elbow and move your forearm upward to curl the weights toward your shoulders. [9] Avoid moving your upper arms—instead, rotate the palms to face them forward.
    • Push the dumbbells overhead and extend your arms upward. Keep your upper body straight, but avoid raising your shoulders.
    • Slowly bend your elbows to lower your arms, keeping your palms facing forward and parallel to your shoulders.
    • Turn your palms to face you and begin straightening your elbows to return the dumbbells to their starting position.
    • Targets: Chest (pectorals), shoulders (deltoids, traps), arms (biceps, triceps, forearms). Excellent for achieving strong, defined shoulder muscles .
  11. 11
    Bent-over rear delt raise Sit on an exercise bench with your feet together or hip-width apart. Hold a dumbbell in each hand and face your palms inward. Hinge at your hips until your torso is bent forward and parallel to the ground. [10]
    • Raise your arms laterally until they align with your shoulders.
    • Hold this position for a few seconds before lowering your arms to the starting position—that’s 1 rep!
    • Targets: Shoulders (rear deltoids), upper back.
  12. Stand with your feet hip-width apart and your back straight. Push your shoulders down, but keep your chest up. Start with your dumbbells at your sides, then laterally raise your arms with a slight bend in your elbow. Keep your pinky fingers pointing upward to activate your middle delt. [11]
    • Pause for a moment once your dumbbells reach shoulder height. Then, slowly lower the dumbbell back to the starting position to complete 1 rep.
    • Targets: Shoulders, back (traps). Crucial for adding width and a 3D look to your shoulders.
  13. 13
    Dumbbell front raises Stand with your feet shoulder-width apart. Hold your arms at your sides with a dumbbell in each hand, palms facing toward your legs. With a slight bend in your elbow, lift one dumbbell directly in front of you until it reaches shoulder height. [12]
    • Pause briefly at the top of the movement and then slowly lower the dumbbell back down.
    • Targets: Shoulders (deltoid muscles).
  14. 14
    Alternating front to lateral raise Stand with your feet hip-width apart. Hold a dumbbell in each hand and face your palms inward with your arms resting along the front of your legs. Slowly lift your arms upward and forward until they are in line with your shoulders (your body should look like an upside-down letter “L”).
    • Slowly lower your arms back down to the starting position—this is the “front” raise.
    • Then, raise your arms out to your sides until they’re aligned with your shoulders. Slowly lower them to complete your “lateral” raise and 1 full rep.
    • Throughout these movements, keep your arms mostly straight with a slight bend in your elbow.
    • Targets: Shoulder joint (rotator cuff). Helps to keep the shoulder stable and prevent injury to the muscles and tendons around it.
  15. Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand and orient your palms so that they’re facing your legs. Bend your elbows and rest them on the floor so that the dumbbells are held in the air. This position is where you start the exercise. [13]
    • Slowly straighten your elbows and press the weights toward the ceiling while keeping your palms facing toward your legs.
    • Pause for 1-2 seconds once your elbows are straightened completely.
    • Slowly bend your elbows and lower them to the floor at your sides so that they’re perpendicular to your torso. This completes 1 rep!
    • Alternatively, the dumbbell bench press can be performed as a unilateral exercise using one arm at a time.
    • Targets: Chest (pectoral muscles), upper arms (triceps), and back (mid traps, rhomboids, lats).
  16. 16
    Incline bench press Lie on an incline bench with your back against the bench. Hold the dumbbells slightly wider than shoulder-width apart. Bend your elbows to bring the weights to your upper chest, then push the dumbbells upward while fully extending your arms. [14]
    • Targets: Chest muscles, as a more challenging alternative to the standard chest press.
  17. 17
    Dumbbell decline press Lie face-up on a decline bench with your feet secured. Hold a dumbbell in each hand and face your palms forward. Extend your arms above your chest, and then slowly lower the dumbbells to the sides of your chest. [15]
    • Push the dumbbells back to their starting position to complete 1 rep.
    • Targets: Chest (lower pectoral muscles).
  18. Lay on your back and “extend your arms over your chest with palms facing and each one grasping a weight,” instructs personal trainer Errol Ismail. As you inhale, Ismail continues, “slowly extend the weights back and over your head. The weight should end up behind you but in line with your head, not below it.”
    • Then, “exhale and pull the weight back to the starting position over your chest,” says Ismail.
    • As you complete this move, Ismail advises that your elbows should be soft and slightly bent, “your abs should be engaged, and your back should be flattened into the bench (not arching at all).”
    • Targets: Shoulder flexibility and mobility. Contributes to creating a V-shaped upper body.
  19. 19
    Bent-arm dumbbell pullover Lie down perpendicularly on a flat bench or other sturdy piece of furniture—only your upper back and shoulders should be on the bench. Bend your knees and plant your feet firmly on the floor. Hold one dumbbell in both hands and position straight over your chest with your elbows slightly bent. [16]
    • Slowly lower the weight in an arc behind your head, keeping a slight bend in the elbows.
    • Repeat the same arc motion to slowly return the dumbbell to its starting position.
    • Targets: Back (lats), chest (pecs), shoulders (deltoids), arms (triceps, biceps), and the serratus anterior.
  20. 20
    Dumbbell chest fly Sit on a bench or other sturdy piece of furniture and hold your dumbbells on your thighs. Lie back and plant your feet on either side of the bench. Extend your arms above your head with a slight bend in your elbow. Turn your palms inward to face each other, holding the dumbbells directly above your chest. [17]
    • Lower your dumbbells in an arc shape to your sides until they’re aligned with your chest.
    • Extend your arms out to your sides with a slight elbow bend, but avoid dropping below your shoulders.
    • Press the dumbbells back up to your starting position using the same arc motion.
    • Targets: Sternal muscle fibers, the strengthening of which contribute to a defined chest. Also targets the arms (triceps, forearms) and shoulders (deltoids).
  21. Stand with your feet hip-width apart. Rest your arms at your sides with a weight in each hand. Engage your core and bend forward at the hips, pushing your butt back and slightly bending your knees until your back is just about (but not less than) parallel to the floor. If you can’t bend that far, that’s okay—bend as far as you can within this range. [18]
    • Keep your eyes focused on the ground 1–3 inches (2.5–7.6 cm) in front of your feet so that your neck stays relaxed and comfortable.
    • Complete a row by pulling the dumbbells toward your chest with your elbows hugged tight to your body.
    • Squeeze your shoulder blades for 2-3 seconds at the top of the movement.
    • Make sure your elbows move past your back as you bring the weight to your chest.
    • Slowly extend your arms toward the floor and lower the weights to complete 1 rep.
    • Targets: Back (rhomboid, lats). Strengthens your core, as well.
  22. 22
    One-arm dumbbell row Hold a dumbbell in your right hand and place your left knee and hand on a bench, kitchen chair, or other sturdy object. Bend over so that your left hand is directly under your shoulder and your knee is directly under your hips. Press into your hand and knee so that they bear the weight of your body. [19]
    • Keep your back straight and your torso tight as you retract your shoulder blades and extend your right arm toward the floor. Keep your shoulder pulled down and back.
    • Keeping your arm close to your side, bend your elbow and pull your arm backward to slowly bring the dumbbell upward. Pause to squeeze your shoulder and back muscles for 3-5 seconds.
    • Extend your elbow and straighten your arm to lower the dumbbell, completing 1 rep. Complete all your reps on your right hand before switching to the left.
    • If you don’t love the one-armed dumbbell row, you can try the bent-over or upright dumbbell rows to work similar muscles.
    • Targets: Back (latissimus dorsi, traps, rhomboid), shoulders (posterior deltoid), arms (biceps), and chest (pectoralis).
  23. 23
    Dumbbell deadlifts Stand with your feet hip-width apart and hold a dumbbell in each hand. Bend at your hips and knees, keeping the dumbbells close to the front of your body. Straighten your hips and knees to lift your body into a standing position. With control, move back into your starting position to complete 1 rep. [20]
    • Targets: Full-body workout, including the legs, back, glutes, and core.
  24. Stand with your feet hip-width apart or sit up straight with your feet firmly planted. Hold a light dumbbell in each hand and rest your arms along the sides of your legs with your palms facing inward. [21]
    • Bend your knees slightly and bend over at your hips, keeping your back straight.
    • Maintaining your bent position, slowly lift the dumbbells up and out to the side until they’re aligned with your shoulders. You can bend your elbows slightly for this move.
    • Using muscle control (not gravity), lower the weights back down to your starting position. This is 1 rep!
    • Targets: Shoulder (rear delts), middle back. Excellent for improving your posture.
  25. 25
    Dumbbell shrugs Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and relax your arms by your sides with your palms facing inward. Lift your shoulders as high as possible, almost to your ears. Pause briefly at the top of this movement, then lower your shoulders back to their starting position. [22]
    • Targets: Back muscles, and helps to improve posture and reduce the look of rounded shoulders.
  26. 26
    Farmer’s Walk Stand up tall with your arms hanging straight down and a dumbbell in each hand. Keep your back straight with your shoulders pulled back and down. Pull your chest down slightly and tip your pelvis slightly forward.
    • Walk forward in quick, short steps. Keep your core tight and your dumbbells at your sides.
    • When you run out of room to walk, turn around and retrace your steps.
    • Repeat this movement for 30-60 seconds, maintaining good form, to complete 1 set.
    • Targets: Upper back, shoulders (rotator cuff), shoulders (deltoids), arms (triceps, biceps, forearms). Works the core and many lower body muscles, making it a great full-body exercise.
  27. Hold a dumbbell in each hand and assume an on-all-fours position with your knees and toes touching the floor. Pull your hips directly over your knees and place the dumbbells slightly wider apart than your shoulders. Straighten your legs and lift your knees to a pushup position.
    • Keep your body straight while bending an elbow to pull one dumbbell toward your hip. Retract the shoulder blade and keep your shoulders and hips square to the floor.
    • Slowly bring the dumbbell to the starting position and repeat on the opposite side.
    • Targets: Your full body, including back muscles, the front of the shoulder, the biceps, triceps, forearms, and core.
    • Ismail recommends starting lighter weights for this difficult move, as “you can always increase weight if it’s too easy.”
    • For another beginner tip, “start with your legs wide for a better base of support—you can always go narrow once you nail the wide stance,” says Ismail.
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Section 3 of 6:

How to Complete an Upper Body Dumbbell Workout

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  1. Start with weights that you can comfortably lift for 12-15 repetitions. [23] Purchase one lighter set of dumbbells and one slightly heavier set. Use the heavier set of weights for exercises that target your bigger muscle groups (e.g., the chest), and use the lighter set for smaller muscle groups (e.g., your biceps).
    • If you’re a beginner, start with less weight and gradually work up to heavier dumbbells. [24]
    • If you’re a more experienced lifter, choose a dumbbell weight that just barely enables you to complete the recommended reps and sets.
  2. Warm-ups are crucial to loosen up your muscles, improve your blood flow, and prevent risk of injury while exercising. [25] Complete a 5-10 minute warm-up routine to either warm up your whole body for lifting or focus solely on your upper body. Search for an upper body workout warm-up on YouTube, or get started quickly with the warm-up exercises below:
    • Slowly exhale and bend your body forward until your fingertips reach the floor.
    • Jump rope for 2-3 minutes.
    • Complete 50 jumping jacks.
    • Perform 10-20 pushups.
  3. Choose 5-6 compound moves that target all of the major muscles in your upper body, including your lower and upper chest, your upper, mid, and lower back, and the front, middle, and back of your shoulders. Some popular examples of upper body compound moves include the bench press, pull-up, and deadlift. [26]
    • For a more comprehensive workout, incorporate 2-3 isolation exercises into your routine. Isolation exercises target smaller muscles like your biceps, triceps, and forearms.
    • Common isolation exercises include bicep curls and triceps extensions.
    • Depending on the exercises and your strength level, complete 3-4 sets of 8-12 reps for each exercise. Take 30-120 seconds of rest between each set.
    • However, it’s completely fine to only do one set of each exercise. For most people, one set of several exercises is enough to fatigue their muscles. [27]
  4. Perform your upper body dumbbell workout at least twice a week to maximize your muscle-building. However, avoid performing the exercises two days in a row. Take a few days to rest in between each upper body so that your muscles have time to recover. [28]
    • For example, you might work your upper body on Mondays and Thursdays but schedule a leg day on Tuesday and a rest day on Wednesday.
  5. If you want a leaner look, build your muscle endurance with slightly lighter weights and higher numbers of reps (i.e., 15-20 reps). Decrease your rest time in between each set to about 30-45 seconds. Combine your weight training with cardio at least two times a week. [29]
    • To build muscle mass, use heavier weights and complete between 8-12 reps of each upper body dumbbell exercise.
    Gunnar Peterson, Celebrity Personal Trainer

    Changing up your workouts will keep you engaged and motivated. "Strike a balance between resistance training, intervals, longer duration cardiovascular work, and flexibility. Don't stick with one approach then flip after a few weeks. Mix it up weekly, daily."

  6. As you continue your dumbbell workouts, the exercises will become easier, so you must increase the difficulty as you progress. When your upper body workouts begin to feel easier, try adding another rep, increasing the weight of your dumbbell, or switching to a unilateral version of the exercise. [30]
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Section 4 of 6:

Benefits of Upper Body Training with Dumbbells

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  1. Dumbbells give more freedom and range of motion than weight machines, so your muscles have to work hard to stabilize themselves as you lift. As a result, training your upper body with dumbbells may improve your overall muscle coordination, stabilization, and posture. [31] Other benefits of training with dumbbells include:
    • Beginner-friendly: Dumbbells have a simple learning curve compared to weight machines and barbells.
    • Identifying strength imbalances: Unlike machines, dumbbells require both sides of your body to work equally. You’ll notice if a muscle on one side is weaker than the other, giving you a chance to strengthen it with one-armed dumbbell exercises.
    • Improved range of motion: Dumbbells allow your joints to move more freely so that your muscles can work through a greater range of motion, improving your overall upper body strength and flexibility.
    • More variety in exercise options: Free weights can be incorporated into practically any movement and can be adjusted by increasing the weight or using only one dumbbell at a time. Dumbbells can also be used to exercise anywhere—no gym required.
Section 5 of 6:

What muscle groups will an upper body workout strengthen?

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  1. Each upper body exercise is designed to target one or more of these major muscle groups. [32] While the core isn’t technically part of the upper body, many upper-body exercises require core stabilization and help to strengthen your abdominal muscles. [33]
    • Chest muscles: Pectoralis major, pectoralis minor.
    • Shoulder muscles: Deltoid (anterior, middle, and posterior delts), serratus anterior, teres major, rotator cuff (infraspinatus, supraspinatus, subscapularis, and teres minor).
    • Back muscles: Trapezius (upper, middle, and lower trap muscles), latissimus dorsi, rhomboids (rhomboid major and minor), erector spinae.
    • Arm muscles: Biceps brachii, triceps brachii.
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Section 6 of 6:

Diet Advice to Build Muscle or Lose Weight

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  1. Start slow by adding 5-10% more calories to your daily intake. Expend those extra calories on nutritious food groups like lean proteins, fruits, and vegetables. Eat 1.6-2.2 grams of protein per kilogram of body weight (0.73-1 g/lb) daily. [34]
    • Time your meals to eat a serving of protein every 3-5 hours while awake, and have one serving within 3 hours of going to bed.
  2. To lose weight and become a learner, you must have more calories going out than coming in. Start by reducing your calories by 5-10%—don’t try to cut out a bunch of calories or whole food groups at once. While cutting calories, “focus on ADDING nutritious foods to your plate,” advises certified personal trainer Katie Dunlop.
    • Increase your daily protein intake to 2.3-3.1g per every 1 kilogram (2.2 lb) of body weight. [35]
    • Eat more protein than usual during your calorie deficit, which “can help boost your metabolism, burn more calories, and curb cravings,” explains Dunlop.
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