12 Dumbbell Upper Body Exercises

For any gym enthusiast, the goal is to find the perfect upper body workout that gives you a sufficient pump, works multiple muscle groups, and feels fresh.

Dumbbells are a great choice for those looking to work their upper body. They are easy to find in the gym, and progressively overloading the muscles by slowly increasing the weight of the dumbbell you choose will help you see gains.

At FitKit, we love a dumbbell upper body workout. So, in this guide, we will show you some key exercises you can add to your workout routine that target the upper body muscle groups. At the end of this post, we’ve included a sample workout so you can put it to the test and build the upper body of your dreams.

Contents

• What muscles are in the upper body group?
• Upper back dumbbell exercises
• Shoulders dumbbell exercises
• Chest dumbbell exercises
• Arm dumbbell exercises
• Upper body workout with dumbbells

What muscles are in the upper body group?

To understand the most effective workout for your upper body, we need to know which muscles define the upper body group. There’s lots to choose from, so we’ll walk you through some of the main muscles we will target.

Upper back muscles

• Trapezius – Running from the centre of your back up to your neck and across your shoulder blade, a strong trapezius can reduce back and neck pain.
• Rhomboids – The rhomboids can be found in the centre of your back up to the base of your neck and are used to hold your shoulders back and maintain a good posture.

Shoulders

• Rotator Cuff – Made up of four small muscles beneath your shoulder, rotator cuffs help to hold your arm in place.
• Deltoids – The deltoid muscle is split into three main areas that wrap around the top of your shoulder. The front/anterior deltoid, the side/lateral deltoid and the rear/posterior deltoid. Hitting all areas of the shoulder will help you create a defined look, so it is important to train all areas equally.

Chest

• Pectorals (commonly known as the pecs) – The pectoral muscles are important for everyday movements, such as reaching, lifting and carrying. They run along the surface of your chest.

Arms

• Biceps – Located at the front upper of your arm, you use your biceps whenever you bend it or pick something up. The largest recorded bicep comes at a whopping 31 inches (78cm). It belongs to bodybuilder Moustafa Ismail, who claims he is a natural bodybuilder, but this has been doubted by several sources.
• Triceps – You can find your triceps at the back upper of your arm, and they oppose the movement of your biceps when you straighten or push something.
• Forearm – Running from your wrist to elbow, your forearm muscles comprise around 20 different muscles that allow you to move your elbow, forearm, wrist and hands.

Upper Body Dumbbell Exercises

Now, onto the exercises you can use to build your upper body dumbbell workout; we have included a wide variety of dumbbell exercises for you to choose from; it is important to make sure you pick at least one exercise from each group to cover all areas of your upper body.

Upper back dumbbell exercises

Strengthening your upper back with dumbbell exercises can help you create a strong aesthetic. It can also help reduce back and neck pain from sitting at an office desk for long periods. Choose one or two of the following exercises for your workout.

Renegade row 

Performing renegade rows is a great way to improve your core strength and work your upper back muscles. To complete a renegade row:

1. Place two dumbbells on the floor, shoulder-width apart.
2. Get into the position as if you were about to perform a push-up.
3. Push one dumbbell into the floor and row the other by pulling back with your shoulder.
4. Lower the dumbbell back to the starting position and switch sides.

Bent over dumbbell row

The bent-over dumbbell row is similar to the renegade row; however, you’ll be stood for this one.

1. Take a dumbbell in each hand and lean forward at the hip at an angle of no more than 45 degrees.
2. Pull the dumbbells up towards the side of your chest and then return them to their original position.

Dumbbell upright row

The dumbbell upright row helps develop your traps and deltoids, targeting your shoulders and upper back. To complete a dumbbell upright row:

1. Simply take your dumbbells, keep them by your sides and stand upright with your chest puffed out slightly.
2. Using an overhand grip (palms facing your body), pull the weights up your body so that your elbows flare outwards.
3. When your elbows reach above your shoulders, slowly return to the starting position and repeat. It is worth noting that you should start with a lighter weight for this exercise until you perfect the motion.

Shoulder dumbbell exercises

You can get boulder shoulders with dumbbells, and adding some of the following exercises to your regime will help you get there.

Dumbbell shoulder press

A staple of many shoulder workouts, the dumbbell shoulder press is proven effective in developing the strength of your shoulder muscles. The shoulder press hits multiple areas in the shoulder, and once you have mastered the movement, you can scale the weight you press and see improvements in your shoulder strength. This exercise can be performed sat down or stood, but we recommend sitting if you opt for a heavier weight.

1. Pick your dumbbells up and rest the weights at shoulder level.
2. Keeping your palms facing forward, push the weights upwards towards the ceiling.
3. Once you have extended fully, you can return to the original position and repeat.

Dumbbell front raise

If you want to build shoulder mass, the dumbbell front raise is the exercise to add to your routine. As this is considered an isolated exercise, we recommend opting for a slightly lighter weight at first and scaling when it feels comfortable.

1. Take your dumbbells in each hand, and keeping your palms facing your body, raise the dumbbells forward and up to the ceiling. Try to keep your arms straight or with a slight bend.
2. Once you reach the highest point, slowly return to the original position. It is important to return slowly to ensure the weights are controlled; the return movement means the muscles are strained for longer.

Dumbbell side lateral raises

The dumbbell side lateral raise works the lateral head of the muscle group. It can be performed standing or seated, and many gymgoers find that performing this exercise seated forces the shoulders to work harder as you aren’t focusing on stabilising your core. To perform a dumbbell side lateral raise:

1. Take your weights in each hand with your knuckles in line with your shoulders.
2. Raise the dumbbells outwards and up towards the ceiling, stop just above shoulder level, and slowly return to the starting position.

Dumbbell shoulder shrugs

Dumbbell shoulder shrugs are a relatively easy exercise to strengthen your neck and traps, but good form is essential. You can go slightly heavier for this exercise and perform anywhere between 6-15 reps.

1. Take your weights in each hand and keep your arms extended, ensuring your weights are on the outside of your thighs.
2. Lift the weights using your traps and shrug to the highest point possible.
3. Hold it at the top position for a second and then slowly lower it to the original position.

Chest dumbbell exercises

If you’re looking to build a bigger chest with dumbbells, you are in the right place. Add some of the following exercises to your upper body regime to strengthen your chest.

Dumbbell chest fly

The dumbbell chest fly helps to sculpt your inner chest muscles, and the main goal of the exercise is to create tension throughout the movement. You’ll need a bench for this exercise, and it is worth noting that the position of the bench will determine which part of your chest is activated. You can perform this exercise in decline, so the bench declines towards the floor or perform it flat and on an incline.

1. Position yourself on the bench, grab your desired dumbbell weight, and lay flat.
2. Keeping your arms straight and above you, slowly lower the dumbbells outwards to the side and towards the floor.
3. Return to the starting position and repeat.

Dumbbell bench press

The dumbbell bench press is another staple exercise of any chest day, and with good reason. By adding dumbbell bench presses to your chest regime, you can strengthen pectoral muscles, shoulders, and triceps. To complete the dumbbell bench press:

1. Grab your desired weight and lie flat on the bench, placing your dumbbells on your chest.
2. Position the dumbbells at chest level with your palms facing forward and elbows bent at about 90 degrees.
3. Press the dumbbells upward by extending your arms until fully extended but not locked out. Your dumbbells should come close together but not touch one another.
4. Repeat the exercise for your desired number of reps.

Arm Dumbbell exercises

Activating your biceps and triceps with dumbbells is a great way to grow your arms and develop strength. Add some of these exercises to your upper body days, and you’ll notice muscle development over a few sessions.

Dumbbell bicep curl

The dumbbell bicep curl dates back to ancient Greece, considered one of the oldest gym exercises ever. Designed to put tension on the bicep, you only need a dumbbell in each hand and some determination.

1. Simply hold the dumbbells in each hand with your arms fully extended and your palms facing forwards.
2. Keep your elbows close to your body and drive the bicep up to your shoulder, then pause at the top of the exercise before returning to the original position.

Dumbbell Tricep Kickback

The dumbbell tricep kickback is an isolated exercise focusing exclusively on your triceps.

1. Stand with a dumbbell in each hand and bend your torso at a 45-degree angle to perform the kickback.
2. Keep your upper arms close to your body and bend your elbows at a 90-degree angle.
3. From here, extend your arms back, straightening them fully while contracting your triceps.
4. Pause momentarily at the top of the movement and then return to the starting position.

Dumbbell hammer curl

The dumbbell hammer curl is an exercise that engages the brachialis muscle. When this area of the bicep is developed, it can give your arms a fuller look. To perform the dumbbell hammer curl:

1. Stand with your arms fully extended, holding each dumbbell.
2. Keeping a neutral grip on the dumbbells and your elbows by your side, bring the weight up to your shoulder, hold for a second and then slowly return to the starting position.

Upper body workout with dumbbells

Utilising all of the above exercises, you can pick and choose the movements you want to try, and if you have a particularly weak muscle group you want to enhance, you can add more of these to your workout.

As a sample, we have outlined what an upper-body dumbbell workout could look like for you below, with the projected reps.

• Renegade Row – 3 sets x 10 reps
• Dumbbell Shoulder Raise – 3 sets x 10-12 reps
• Dumbbell Side Lateral Raise – 3 sets x 10 reps
• Dumbbell Chest Fly – 3 sets x 10 reps
• Dumbbell Chest Press – 3 sets x 10 reps
• Dumbbell Bicep Curl – 3 sets x 10 reps
• Dumbbell Tricep Kickback – 3 sets x 8 reps

Sculpt the upper body you’ve dreamed of with dumbbells at Ripped Fitness Gym

At Ripped Fitness Gym, we have a wide range of dumbbells you can add to your home gym, and for commercial spaces, our selection of used and new dumbbells for commercial use is unmatched. Whether you are looking to switch up your workout routine, want to incorporate more strength training or want to see those gains in the gym – Ripped Fitness Gym has you covered.