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.
How to Do a Biceps Curl:
How to Do a Wide Biceps Curl:
How to Do an Overhead Triceps Extension:
How to Do an Upright Row:
How to Do an Overhead Shoulder Press:
How to Do a Dumbbell Thruster:
How to Do a Single-Arm Overhead Squat:
How to Do a Bicep Curl and Overhead Press:
How to Do a Plank Row Burpee:
How to Do a Squat and Press:
How to Do a Burpee Squat Press:
How to Do a Bent-Over Row:
How to Do a Triceps Kickback:
How to Do a Bent-Over Reverse Fly:
How to Do a Single-Leg Scarecrow:
How to Do a Lateral Arm Raise:
How to Do a Pilates Boxer:
How to Do a Plank Dumbbell Row:
How to Do a Plank and Straight-Arm Kickback:
How to Do a Side Plank With Weight:
How to Do a Push-Up and Rotate:
How to Do a Dumbbell Bench Press:
How to Do a Single-Arm Chest Press:
How to Do a Skull Crusher:
How to Do a Bridge With Chest Press:
How to Do a Lying Chest Fly:
How to Do a Lying Overhead Reach:
How to Do a V-Sit With Single-Arm Chest Fly:
How to Do a Right-Angle Bicep Curl:
How to Do a Bicep and Deltoid Squeeze: