10 Arm-Sculpting Dumbbell Exercises to Build Muscle

Muscles dumbbell bench press works: chest

• Grab a set of dumbbells, and sit on a flat workout bench (use the floor if you don't have a bench).
• With one dumbbell in each hand resting on your thighs, lie back onto the bench.
• Hold the dumbbells just above your chest, shoulder-width distance apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward.
• 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.
• This counts as one rep.