When it comes to upper-body day vs lower-body day at the gym, everyone has a favorite, right? But whether you look forward to squats [1] and deadlifts or push-ups [2] and bicep curls, the key to a balanced, healthy body is to incorporate a mix of both in your routine. So if you're finding yourself returning to the same few upper-body moves over and over, or you're skipping your biceps, triceps, shoulders, traps, and lats, we've got just the thing for you: a list of dumbbell arm and back exercises that can help refresh any tired upper-body day routine.
This list of dumbbell exercises focuses specifically on your arms and back muscles — but this is not an upper-body dumbbell workout [3], 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 [4] 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. (And one note: some of the pictures shown depict our models using a resistance band, but we describe how to swap out that piece of equipment for a dumbbell instead.)
— Additional reporting by Mirel Zaman
Single-Arm Row
- Hold a dumbbell in your right hand. Step your right leg back and hinge forward from your hips, allowing your left knee to bend slightly. Rest your left arm on your upper thigh. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm forward and down to the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow straight back and keeping close to your ribs.
- On an inhale, lower the dumbbell back down to the starting position. That's one rep.
Plank Row
- Start in a high plank, each hand holding onto a dumbbell that is resting on the floor. Move your feet wider than your shoulders.
- Pull your right elbow back, raising the dumbbell toward your chest, keeping your right elbow close to your torso, abs tight, and hips facing down.
- Lower the weight, and repeat on the opposite side. That's one rep.
Shoulder Press
- While sitting on the edge of a bench or standing with your feet about hip-width apart, hold a dumbbell in each hand just above your shoulders, palms facing in.
- Straighten your arms above you while rotating so your palms face forward, keeping your core engaged.
- With control, bend your elbows to lower the weights back to the starting position. That's one rep.
Bent-Over Row
- Holding a dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Keeping your back flat and core engaged, bend forward at the hip joints.
- Extend your arms so they're straight. Draw your elbows back to lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Don't arch your back.
- Lower the weights, with control, back to the starting position. That's one rep.
Bicep Curl
Note: The picture shows this move being done with a resistance band, but you can easily swap it out for dumbbells instead.
- Stand with your feet hip-width apart and a dumbbell in each hand resting by your sides. Your palms face forward.
- Bend your elbows and engage your biceps to curl the dumbbells up to your shoulders, keeping your palms facing forward. Only the lower portion of your arm should move, and the upper arm should stay stationary, close to your side.
- Slowly lower the weights back to starting position. That's one rep.
Upright Row
Note: The picture shows this move being done with a resistance band, but you can easily swap it out for dumbbells instead.
- Stand with your feet hip-distance apart and a dumbbell in each hand, palms facing your body. Your shoulders should be directly over your pelvis with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Resist the urge to arch your back.
- Slowly lower the weights back to the starting position. That's one rep.
Bench Press
- Grab a set of dumbbells and sit on a flat workout bench (or on the floor).
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing away from your head.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control. That's one rep.
Tamara Pridgett [5] was an associate editor with PS Fitness. She's a NASM-certified personal trainer and Precision Nutrition level 1 coach, and was a Division 1 All-American sprinter.
Mirel Zaman [6] is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.