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Upper Body Dumbbell Workout

These exercises will give you a great upper body dumbbell workout. Below there are step by step instructions for several upper body exercises using dumbbell weights.

When using dumbbell weights you want to have multiple weights available. This way you can use the heavier weights for the larger muscles like the biceps and a lighter weight for the less used muscles like the triceps.

This upper body dumbbell workout includes the bicep, tricep, shoulders, chest and back muscles. If you are just starting your strength training using dumbbell weights, start with a lighter weight and work up to a heavier weight.

As with any exercise, make sure to do it correctly in order to minimize risk of injury and to properly strengthen the muscles. To view the instructions and the exercise video of the upper body dumbbell workout you want to see, select from the list below or scroll through the page.

Upper Body Dumbbell Exercises

Upper Body Dumbbell Workout # 1 - Bicep Curl

Your bicep muscle is a larger muscle so you want to use a heavier dumbbell weight for this exercise. There are three parts to the bicep muscle. These are the bicep brachii, which is the main bicep muscle, the brachialis, which is the outside bicep muscle, and the brachioradialis which is the connector muscle between the main bicep and the forearm muscle.

How to do the Bicep Curl

Stand with your legs hip width apart and a dumbbell weight in each hand.
Place your arms by your side with your palms facing out.
No slowly and deliberately raise the dumbbell weights up to your shoulders bending at the elbows. Be sure to keep your elbows as close to your body as you can.
Slowly return to starting position.
You can do this exercise lifting both arms simultaneously or by alternating lifting the right arm and then the left.
Repeat for 8 to 16 repetitions.

Click on the exercise video to see a demonstration of this exercise by alternating sides.

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Upper Body Dumbbell Workout #2 - Hammer Curl

This is another bicep curl exercise but you will hold the dumbbell weights slightly different in order to work a different part of the bicep muscle.

How to do the Hammer Curl

Stand with legs hip width apart and a dumbbell in each hand.
Place your arms by your side with the palms facing toward your body.
Now slowly lift your right arm up to your shoulder bending at the elbow. Keep you elbow close to your body.
Now slowly return to starting position.
Now alternate this exercise by lifting your left arm to your shoulder.
Repeat for 8 to 16 repetitions on each side.

Click on the video below to see this exercise demonstration. You do not have to use as heavy of a weight as he is using. If you are just starting out, pick a weight that is comfortable for you.

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Upper Body Dumbbell Workout #3 - Tricep Extension

The tricep muscle is a smaller muscle and is one of the most under used muscles. So use your lighter weights for this exercise.

How to do the Tricep Extension

Stand with your legs hip width apart and hold one dumbbell weight in both hands. For extra resistance you can hold two weights in one hand.
Place your arms straight up reaching to the ceiling with arms next to your ears.
Now slowly extend your arms behind your back bending at the elbows.
Return your arms to starting position and repeat for 8 to 16 reps.

Note: You can do this exercise with just one arm at a time or as explained above, both arms at the same time.

Click on the exercise video to see a demonstration of this exercise. She is doing this exercise on a bosu flat ball but you can just stand on the floor.

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Upper Body Dumbbell Workout #4 - Tricep Curl

The primary muscle for this exercise as the name suggests is the tricep. This exercise is very similar to the tricep extension.

How to do the Tricep Curl

Stand with legs shoulder width apart and bend your body at the torso until back is even with the floor.
Holding a dumbbell weight in each hand, bend your elbows and bring your arms next to your body.
Now straighten your elbows and reach your arms behind you and up slightly towards the ceiling.
Return to starting position and repeat for 8 to 16 repetitions.

Click on the exercise video below to see a demonstration of this exercise using dumbbell weights. In the video they use a bench for support but you can do this without a bench.

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Upper Dumbbell Workout #5 - Rear Shoulder Dumbbell Row

This exercise will work your shoulders.

How to do the Shoulder Dumbbell Row

Stand with legs slightly apart and bend at the torso.
Grab a dumbbell weight in each hand and hold the weights straight down with arms straight and in front of you with palms facing towards your body.
Slowly lift both arms up bending at the elbow and bring the weights up towards your chest making sure the weights stay in front of your body to really work the shoulders.
If you want, you can alternate arms staring with one side and alternate sides with each lift.
Repeat this for 8 to 16 reps on each side.

Click on the exercise video for a full demonstration of this upper body resistance exercise.

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Upper Body Dumbbell Exercise #6 - Chest Press

This upper body dumbbell workout is done best with an exercise bench but you can also do this standing up or with an exercise ball. You would just press out in front of you to perform the chest press standing up.

How to do the Chest Press

Lie down on an exercise bench with feet on the floor.
Grip the dumbbell weights in each hand with an overhand grip.
Start with your elbows bent and the dumbbell weights at chest level next to your body.
Slowly push up towards the ceiling and straighten your arms keeping elbows slightly bent. If you are doing this exercise standing up, simply push out straight in front of you keeping your elbows slightly bent.
Return arms to starting position slowly.
Repeat for 8 to 16 repetitions.

As with any dumbbell exercise you can do this as an alternating chest press, lifting your right arm and then alternate sides with each lift.

To see this exercise demonstration, click on the video below.

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In addition to an upper body dumbbell workout, be sure to work the lower body with these lower body dumbbell exercises.

Related Articles

Dumbbell Exercises
Find out the pros and cons of using dumbbells for your strength training routine.

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