Sculpt Your Arms With 2 Dumbbells and These 30 Upper-Body Moves

Updated on 12/14/2021 at 11:00 AM

POPSUGAR Photography | Matthew Kelly

Bodyweight moves like push-ups and planks can definitely make you stronger, but if you want to up the ante, you need to add weights to your strength-training workouts. If you want to work your upper body in particular, there are dumbbell exercises that target your arms, chest, triceps, biceps, and back — it's just a matter of discovering the best moves. From there, you can sprinkle them throughout your workout or really get your arms shaking with an all upper-body dumbbell workout.

To get you started, we've compiled some of the best upper-body dumbbell exercises all in one place. Choose four-to-six moves to create your own workout, or familiarize yourself with the form so you can get the most out of the upper-body section of your workout. With some consistency, you'll be able to build upper-body muscle and start feeling stronger in no time. Don't forget to bump up your weights once you start getting stronger! Check out the full list of upper-body dumbbell exercises ahead, and keep reading for step-by-step instructions to nail each move.

Upper-Body Dumbbell Exercises

Dumbbell Exercise For Biceps: Bicep Curl

How to Do a Biceps Curl:

Start by holding a dumbbell in each hand at the sides of your body.
Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
Moving with control, lower back to the starting position.
This counts as one rep.

Dumbbell Exercise For Biceps: Wide Biceps Curl

How to Do a Wide Biceps Curl:

Stand with your feet slightly wider than hips-width-distance apart.
Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
Bend at your elbows, pulling the weights toward your ears.
Extend your arms out wide again to complete one rep.

Dumbbell Exercise For Triceps: Overhead Triceps Extension

How to Do an Overhead Triceps Extension:

Stand with your feet hip-distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending your elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower.
This counts as one rep.

Dumbbell Exercise For Shoulders: Upright Row

How to Do an Upright Row:

Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be 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.
Slowly lower them to the starting position. This counts as one rep.

Dumbbell Exercise For Shoulders: Overhead Shoulder Press

How to Do an Overhead Shoulder Press:

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you.
Bend your elbows, coming back to the starting position to complete one rep.

Dumbbell Exercise For Shoulders: Dumbbell Thruster

How to Do a Dumbbell Thruster:

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing to complete the rep.

Dumbbell Exercise For Shoulders: Single-Arm Overhead Squat

How to Do a Single-Arm Overhead Squat:

Stand with your feet slightly wider than hip-distance apart.
Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).
Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
This counts as one rep.

Dumbbell Exercise For Biceps and Shoulders: Bicep Curl to Overhead Press

How to Do a Bicep Curl and Overhead Press:

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend your elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening your arms above you, performing an overhead press with your palms facing out.
Bend your elbows coming back to the end of your bicep curl, then straighten your arms coming back to the starting position to complete one rep.

Dumbbell Exercise For Shoulders and Back: Plank Row Burpee

How to Do a Plank Row Burpee:

Start with a wide stance, toes slightly pointed out.
Lower into a deep squat, grabbing your free weights with your hands.
Walk or jump your feet back into plank position. Optional: do a pushup.
From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
In a squat, curl your weights into the chest, and stand.
Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
This completes one rep.

Dumbbell Exercise For Biceps and Shoulders: Squat and Press

How to Do a Squat and Press:

Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, performing an overhead press with your palms facing out.
Lower your arms back to your sides to complete one rep.

Dumbbell Exercise For Chest, Shoulders, and Arms: Burpee Squat Press

How to Do a Burpee Squat Press:

Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee.
With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
This counts as one rep.

Dumbbell Exercise For Back and Arms: Bent-Over Row

How to Do a Bent-Over Row:

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.

Triceps Kickback

How to Do a Triceps Kickback:

Holding a dumbbell in each hand, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.
Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
This counts as one rep.

Dumbbell Exercise For Chest and Back: Bent-Over Reverse Fly

How to Do a Bent-Over Reverse Fly:

Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground.
This completes one rep.

Dumbbell Exercise For Shoulders, Back, and Arms: Single-Leg Scarecrow

How to Do a Single-Leg Scarecrow:

Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the sides until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate your upper arms backward to bring your fists up. Do not lower or raise your upper arms; keep them parallel to the floor.
This completes one rep.

Dumbbell Exercise For Shoulders: Lateral Arm Raise

How to Do a Lateral Arm Raise:

Stand with your feet hip-distance apart. Hold a dumbbell in each hand so your palms face in toward the sides of your body.
Start with the right side first. With control, keep your arm straight (but don't lock that elbow) and as you inhale, raise your right hand up toward the ceiling. You want your palm to be facing down and your arm to be parallel to the floor. Then as you exhale, slowly lower your hand back to your body. You should be able to see your hand in your peripheral vision. Your arm won't be directly out to the side but slightly forward.
Do the same move with your left arm.
Then do both your right and left arms at the same time to complete the rep.

Dumbbell Exercise For Shoulders and Triceps: Pilates Boxer

How to Do a Pilates Boxer:

Stand with your feet hip-distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with your pelvis and head forming one long line.
As you exhale, simultaneously extend your right arm straight out in front of you and your left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
With control, return to the starting position and repeat on the other side. This completes one rep.

Dumbbell Exercise For Triceps and Back: Plank Dumbbell Row

How to Do a Plank Dumbbell Row:

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.

Dumbbell Exercise For Triceps: Plank and Straight-Arm Kickback

How to Do a Plank and Straight-Arm Kickback:

Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.

Dumbbell Exercise For Shoulders and Chest: Side Plank With Weight

How to Do a Side Plank With Weight:

Start in a side plank on your left side, holding a dumbbell in your right hand with your right arm parallel to the floor.
Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to the starting position to complete one rep. Squeeze your inner thighs together for added stability.
If you feel wobbly in this position, split your legs, bringing your right foot forward.

Dumbbell Exercise For Chest, Arms, and Shoulders: Push-Up and Rotate

How to Do a Push-Up and Rotate:

Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
Lower your body toward the floor, then push through your arms, returning to plank.
Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
Return to plank position, bringing your hand back to the floor. Do another push-up and twist to the right. This completes one rep.

Dumbbell Exercise For Chest: Dumbbell Bench Press

How to Do a Dumbbell Bench Press:

Grab a set of dumbbells, and sit on a flat workout bench.
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. 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.

Dumbbell Exercise For Chest: Single-Arm Chest Press

How to Do a Single-Arm Chest Press:

Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.

Dumbbell Exercise For Triceps: Skull Crusher

How to Do a Skull Crusher:

Grab a set of dumbbells, and start by lying on your back with your knees bent.
With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
Lift your arms back to starting position. This is one rep.

Dumbbell Exercise For Chest: Bridge With Chest Press

How to Do a Bridge With Chest Press:

Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders.
Lower the weights to complete the rep.

Dumbbell Exercise For Chest: Lying Chest Fly

How to Do a Lying Chest Fly:

Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping your elbow joint slightly bent.
Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

Dumbbell Exercise For Triceps: Lying Overhead Reach

How to Do a Lying Overhead Reach:

Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Holding five- to eight-pound dumbbells, raise your arms toward the ceiling, keeping the elbow joint slightly bent.
Reach your arms overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
Raise your arms back to the starting position to complete one rep.

Dumbbell Exercise For Chest and Back: V-Sit With Single-Arm Chest Fly

How to Do a V-Sit With Single-Arm Chest Fly:

Begin sitting with your heels planted about two feet from your butt, holding the weights at chest level with a slight bend in your elbows. Lean back a few inches, pulling your abs toward your spine to keep your spine long and straight.
Your left arm remains still, as you open your right arm to the side, making sure the weight doesn't go beyond your shoulder.
Bring your right arm back to center to complete one rep.

Dumbbell Exercise For Shoulders and Biceps: Right-Angle Bicep Curl

How to Do a Right-Angle Bicep Curl:

Sit cross-legged on the floor, or stand. Holding your weights, extend your arms straight in front of you with your palms up.
Slowly pull your arms up into a right angle. Release them back into the starting position to complete the rep.

Dumbbell Exercise For Biceps and Shoulders: Bicep and Deltoid Squeeze

How to Do a Bicep and Deltoid Squeeze:

Sit cross-legged on the floor, or stand, and hold a dumbbell in each hand.
Hold your arms out wide, elbows bent at 90 degrees, relaxing your shoulders away from your ears.
Rotate your arms so your elbows are moving to meet each other in front of your face.
Keep your muscles engaged, and move back to starting position to complete the rep.