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

Updated on 9/7/2022 at 12:35 PM

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.

Dumbbell Back and Arm Exercise: Single-Arm Row

Hold a dumbbell in your right hand — 8 to 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder, and your knee should be underneath your hip. Your spine and head should be in a neutral position.
Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
On an inhale, lower the dumbbell back down to the starting position. That's one rep.

Dumbbell Back and Arm Exercise: Renegade 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.

Dumbbell Back and Arm Exercise: Overhead Shoulder Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you, keeping your biceps by your ears and your core engaged.
With control, bend your elbows to lower the weights back to the starting position. That's one rep.

Dumbbell Back and Arm Exercise: Bent-Over Reverse Fly

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.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Do not arch your back.
Then, with control, lower the dumbbells back toward the ground. That's one rep.

Dumbbell Back and Arm Exercise: 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.

Dumbbell Arm Exercise: Hammer Curl

Stand with your feet hip-width apart and a dumbbell in each hand resting by your sides. Your palms will be inward, facing your thighs.
Bend your elbows and engage your biceps to curl the dumbbells up to your shoulders. Keep your wrists facing in throughout the movement. 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.

Dumbbell Back and Arm Exercise: Upright Row

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.

Dumbbell Back and Arm Exercise: Biceps Curl and Overhead Press

Stand with your feet directly under your hips, holding a dumbbell in each hand in front of your hips, palms facing forward.
Bend your elbows and squeeze your biceps to curl the weights up to your shoulders, so your palms are facing your chest.
Engage your core to stabilize your torso, then press the weights overhead while rotating your wrists to face away from you. At the top of the movement, the weights should be stacked directly over your shoulders, biceps by ears and palms facing forward.
With control, reverse the movement: bend your elbows to lower the weights to your shoulders with palms facing your shoulders, then lower the weights to your hips to return to the starting position. That's one rep.

Dumbbell Arm and Chest Exercise: Dumbbell 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.

Dumbbell Back and Arm Exercise: Plank With Triceps Kickback

Start in a plank position holding a weight in each hand.
Bend your left elbow and pull the weight up so it's in line with your chest. Pull your navel toward your spine to engage your abs, which will help you stay balanced.
Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow and return the weight to the floor. Repeat on the opposite side. That's one rep.

Dumbbell Back and Arm Exercise: Overhead Triceps Extension

Stand with your feet about hip-width apart.
Hold one dumbbell with both hands behind your head, bending your elbows so they point toward the ceiling. Keep your core engaged and avoid arching your back.
Straighten your arms to lift the dumbbell into the air. Slowly bend your arms to lower back to the starting position. That's one rep.

Dumbbell Arm and Chest Exercise: Single-Arm Chest Press

Lie on a bench or on your back with your feet on the floor about a foot away from your butt. Hold a dumbbell in your left hand and extend both arms so they're stacked directly above your shoulders.
Bend your left elbow, lowering your upper arm so it's parallel with your torso.
Exhale and straighten your elbow, pressing the weight back up to the starting position. That's one rep. Repeat on the other side.