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12 Dumbbell Back and Arm Exercises

Get a Strong Upper Body With These Simple Dumbbell Exercises For Your Arms and Back

12 Dumbbell Back and Arm Exercises
Image Source: POPSUGAR Photography / Matthew Kelly

Want to build a stronger upper body? Start with these dumbbell back and arm exercises that you can do either at home or at the gym using just a pair of weights. If your goal is to strengthen your biceps, triceps, shoulders, traps, and lats, you'll need to dedicate some quality workout time to your upper body (and more than just the occasional set of push-ups). If you consistently do at least two strength sessions a week with an emphasis on upper body, you should begin to see improvements in your strength in a minimum of six weeks.

This list of dumbbell exercises focuses specifically on your arms and back muscles — but this is not an upper-body dumbbell workout, so don't make the mistake of doing all these moves at once. If you want to put some of these exercises to the test, select three to five moves from this list and combine them into a dumbbell back workout or upper-body workout. Alternatively, you can mix them with lower-body strength moves to create a total-body routine. Either way, try to do three sets of 10 to 12 reps of each exercise.

It'll all be worth it: strengthening your upper body will make everyday tasks easier, like lifting a heavy box onto a high shelf or carrying multiple bags of groceries at one time, which can, in turn, prevent injury. Keep reading to learn how to do these dumbbell arm and back exercises.

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