The Best Dumbbell Arm Exercises For a Stronger Upper Body, ASAP

This move, recommended by Roger Montenegro, NSCA-CSCS, is a great one for your upper body and the muscles that help stabilize your back.

1. Stand with your feet staggered, right foot in front, bent into a lunge.
2. Hold a dumbbell in your left hand, and rest your right hand or elbow on your right thigh. Extend your left arm so the dumbbell hangs directly below your left shoulder. This is your starting position.
3. Keeping your core engaged and shoulders relaxed, row the dumbbell up to your left rib, keeping your arm in close to your torso.
4. Hold for a second, then lower the dumbbell back down to the starting position. Try not to rotate your shoulders during any part of the movement. That's one rep.
5. Try 2-3 sets of 8-10 reps, then switch sides and repeat.