50 Upper Body Dumbbell Exercises & Workout Routine PDF

You can train your upper body muscles with various equipment from kettlebells and barbells to machines and bands. But if you want to bolster them with dumbbells, this article is for you.

Here, I’ve shared as many as fifty upper body dumbbell exercises to help you bolster your chest, shoulder, triceps, biceps, back, and core.

Whether you’re a beginner or intermediate, male or female, you can integrate them into your workout program to achieve your best shape.

Benefits of Doing Upper Body Workouts with Dumbbells

Great Range of Motion

Dumbbells are great pieces of equipment that allow a greater range of motion and help you target each muscle individually.

Unilateral Exercises

You can do various upper body exercises using one arm at a time with dumbbells. The unilateral exercises also help you fix muscle imbalance and train every muscle effectively.

Adjustable

All exercises are not equal. Some exercises require you to lift heavy, and some require light. That is where adjustable dumbbells are great. They allow you to increase and decrease the weight depending on the exercise type.

Upper Body Dumbbell Workout List

Dumbbell Upper Body Workout

Here’s a list of every upper body dumbbell workout. It includes exercises for each muscle group, from the chest, triceps, and biceps to the back, forearms, and core.

  1. Flat Dumbbell Bench Press
  2. Incline DB Bench Press
  3. Flat Dumbbell Fly
  4. Incline Dumbbell Fly
  5. Dumbbell Pullover
  6. Squeeze Press
  7. Dumbbell Floor Press
  8. Tate Press
  9. Bridge Press
  10. Dumbbell Upward Fly
  11. Arnold Press
  12. Alternate Front Raise
  13. Lateral Raise
  14. Neutral Grip DB Front Raises
  15. Dumbbell Upright Row
  16. Lateral Raise
  17. Dumbbell Shrug
  18. DB Rear Deltoid Fly
  19. Bent-Over Row
  20. I-Y-T Raises
  21. Unilateral Row
  22. Dumbbell Reverse Fly
  23. Underhand Inverted Row
  24. Bent-Over Rowing
  25. Bent-over Rear Delt Raises
  26. Tricep Kickback
  27. Overhead Extension
  28. DB Floor Press
  29. Neutral Grip Floor Press
  30. Narrow Push-ups
  31. Single-arm Overhead Extension
  32. Concentration curl
  33. Alternate Bicep curl
  34. Hammer Curl
  35. Incline Dumbbell Curl
  36. Crossover Curl
  37. Reverse Bicep Curl
  38. Zottoman Curl
  39. Decline Curl
  40. Side Bend
  41. Dumbbell Crunches
  42. DB Wood Chop
  43. Russian Twist
  44. French Press
  45. Lying Leg Raises
  46. Hanging Knees Raise
  47. Wrist Curl
  48. Wrist Extension
  49. Dumbbell Face Pull
  50. Chest Supported Row

You can integrate some of these exercises into your dumbbell workout plan according to your fitness and goal.

30 Best Upper Body Dumbbell Exercises for Muscle Building

You have seen there are various upper body dumbbell workouts but if you want to do the best ones, here are those.

1. FLAT BENCH PRESS

Exercise LevelMuscle WorkedMovement Type
BeginnerChestPush
Dumbbell Chest Exercises

The dumbbell bench press is a push workout that strengthens pectoral muscles and improves upper body definition.

You need a pair of dumbbells and a workout bench to perform this exercise.

Steps to do it:

  1. Grab a dumbbell in each hand and lie on a flat bench with your face up.
  2. Hold the dumbbells at your sides to your chest level and keep your feet firmly on the ground.
  3. Brace abdominal muscles and push the dumbbells up toward the ceiling until your arms are straight.
  4. Pause for a second, then return to the start. That’s your one rep!

Reps: 10-12

Sets: 3-4

Rest: 2-3 Minutes

2. INCLINE BENCH PRESS

Exercise LevelMuscle WorkedMovement Type
BeginnerChestPush
Incline Dumbbell Bench Press

The incline bench press targets the upper portion of pectoral muscles and helps build chiseled pecs.

It is one of the favorite exercises of many pro bodybuilders who have a sizeable chest.

Steps to perform:

  1. Grab a dumbbell in each hand and lie on a 30-degree incline bench.
  2. Bend your elbows and hold the dumbbells beside your chest with your palms facing forward.
  3. Brace abdominal muscles and press the dumbbells toward the ceiling until your arms are straight.
  4. Pause for a second, then return to the start. That’s your one rep!

Reps: 10-12

Sets: 3-4

Rest: 1-2 Minute

3. CHEST FLY

Exercise LevelMuscle WorkedMovement Type
BeginnerChestPull
Incline Dumbbell Fly

The dumbbell fly provides good stretch and contraction to pectoral muscles and helps build a defined chest.

It can be a good exercise to integrate into a training program for better pecs development, as suggested in a study published by the Journal of Sports Science and Medicine.1Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained MalesJ Sports Sci Med. 2020;19(4):645-651. Published 2020 Nov 19

Steps to perform:

  1. Grab a dumbbell in each hand and lie supine on a flat bench.
  2. Hold your arms straight out to the sides with your elbows slightly bent.
  3. Squeezing your pecs, bring the dumbbells toward each other until they meet above the chest.
  4. Pause for a sec and then slowly return to the start. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2-3 Minutes

4. DECLINE SQUEEZE PRESS

Exercise LevelMuscle WorkedMovement Type
IntermediateChestPush

The squeeze press is an isolation exercise that elicits maximum contraction in your chest. The decline variation of this exercise primarily targets the lower pecs and improves the pecs definition.

Steps to perform:

  1. Grab a pair of dumbbells and lie on a 15-degree decline bench with your feet firmly on the floor and core tight.
  2. Hold the dumbbells just above your chest with your palms facing each other.
  3. Contracting your pecs, press the dumbbells up until your arms are straight over your trunk.
  4. Pause for a couple of seconds, then slowly lower the dumbbell to the start. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2-3 Minutes

5. PULLOVER

Exercise LevelMuscles WorkedMovement Type
IntermediateChest and LatsPull

The pullover is a compound workout that works on multiple muscles simultaneously, primarily the chest, and builds up a sturdy torso.2Marchetti PH, Uchida MC. Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMGJ Appl Biomech. 2011;27(4):380-384. doi:10.1123/jab.27.4.380

It also engages the latissimus dorsi (lats) and makes your upper body look more defined.

I often perform this exercise as a finisher to complete my chest day.

You can also do this exercise once in two weeks to add some volume to your chest.

Steps to perform:

  1. Grab a dumbbell and hold its top with your hands.
  2. Place your upper back on the bench with your feet firmly on the ground.
  3. Extend your arms behind your head and brace your core.
  4. Contracting your pecs, pull the dumbbell until your arms are straight over the chest.
  5. Pause for a couple of seconds then slowly return to the start. That’s one rep!

Reps: 8-10

Sets: 2-3

Rest: 2 minutes

6. OVERHEAD PRESS

Exercise LevelMuscle WorkedMovement Type
BeginnerShoulderPush
Standing Dumbbell Overhead Press
Standing Dumbbell Overhead Press

The overhead press is one of my favorite exercises. It primarily hits the anterior deltoid, helps build firm shoulders, and increases pushing strength.3Saeterbakken AH, Fimland MS. Effects of body position and loading modality on muscle activity and strength in shoulder pressesJ Strength Cond Res. 2013;27(7):1824-1831. doi:10.1519/JSC.0b013e318276b873

Steps to perform:

  1. Pick one dumbbell in each hand and sit on a bench with your feet flat on the ground.
  2. Bend your elbows and hold the dumbbells just above your shoulder height.
  3. Keep your back straight and chest up. This is your starting position.
  4. Raise the dumbbells towards the ceiling until your arms are straight.
  5. Pause for a second then lower the weight to the start. That’s one rep!

Reps: 12-15

Sets: 3-4

Rest: 2 minutes

7. FRONT RAISES

Exercise LevelMuscle WorkedMovement Type
BeginnerShoulderPull
Standing Dumbbell Exercises for Shoulder
Dumbbell Front Raises

The front raise is an isolation exercise to bolster the anterior delt specifically and develop sturdy shoulders.

You can substitute this exercise with the overhead press as they both work the same muscles or you can also do them alternatively.

Steps to perform:

  1. Hold one dumbbell in each hand and stand upright.
  2. Keep your arms straights with your palms facing in.
  3. Raise the right arm upward until it reaches your shoulder height.
  4. Pause and then lower to the start and repeat with the opposite arm.
  5. You can also raise both arms at the same time.

Reps: 12-15

Sets: 3-4

Rest: 2 minutes

8. LATERAL RAISE

Exercise LevelMuscle WorkedMovement Type
BeginnerShoulderPull
Shoulder and back workout at home with dumbbells

The lateral raise works on the side deltoid and help build rounded shoulders.

The side delt isn’t involved in other movements like the front and rear delts do, that’s why lateral raise is a must-do exercise for shoulder development. And you should do it at least once a week.

Steps to perform:

  1. Hold one dumbbell in each hand and stand upright.
  2. Keep your arms straights at your sides with your palms facing in.
  3. Raise the dumbbells out to your sides until they are parallel to the floor.
  4. Hold for a moment then return to the initial position. That’s one rep!
  5. You can also perform this exercise in the seated position.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

9. REAR DELT FLY

Exercise LevelMuscles WorkedMovement Type
BeginnerShoulder and TrapPull
Rear Delt Dumbbell Fly

The rear delt fly bolsters the posterior delt, increases mobility, and develops overall shoulder health. It also targets the upper trapezius muscles and improves upper body muscle definition.

Steps to perform:

  1. Grab a pair of dumbbells and sit on the edge of a bench.
  2. Lean your torso forward, look down and maintain a flat back.
  3. Keep your arms straight below your shoulders with your palms facing in.
  4. Raise your arms out to the sides until you feel the contraction in your posterior delts.
  5. Pause for a moment and return to the start. That’s one rep.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

10. SHOULDER SHRUG

Exercise LevelMuscles WorkedMovement Type
BeginnerShoulder and TrapPull

The shrug is an important exercise for shoulder training. It increases shoulder strength and mobility and improves upper body composition, especially around your neck area.

Steps to perform:

  1. Holding a pair of dumbbells, stand upright with your arms straight at your sides and palms facing in.
  2. Keep your back straight and chest up.
  3. Pulling the dumbbells up, shrug and raise the shoulders toward the neck.
  4. Pause for a second and then slowly return to the start.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

11. ALTERNATE BICEP CURL

Exercise LevelMuscles WorkedMovement Type
BeginnerBicepsPull
Standing Dumbbell Exercises
Bicep Dumbbell Workout

The alternate curl is an isolation exercise for building sizeable biceps. It works on the bicep’s long head and builds burly arms.

Steps to perform:

  1. Holding one dumbbell in each hand, stand straight with your feet shoulder-width apart.
  2. Keep your arms straight at your sides with your palms facing in.
  3. Curl your right arm toward your shoulder until your palm faces your body.
  4. Pause for a second, lower your arm to the start, and repeat on the opposite side to complete one rep.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

12. ALTERNATE HAMMER CURL

Exercise LevelMuscles WorkedMovement Type
BeginnerBicepsPull
Dumbbell Hammer Bicep Curl

Hammer curl is an excellent exercise for building rounded biceps and strong forearms.

Steps to perform:

  1. Holding a pair of dumbbells with a neutral grip, stand straight in the shoulder-width stance.
  2. Keep your arms straight at your sides with your palms facing each other.
  3. Curl your arm alternatively and perform desired reps.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

13. CONCENTRATION CURL

Exercise LevelMuscles WorkedMovement Type
BeginnerBicepsPull
Dumbbell Concentration Curl

Concentration curl elicits maximum activation in bicep branchii and helps build rounded biceps.

It requires you to sit, place your arms under your thigh, and look at your biceps throughout the movement. It connects your mind with muscles that’s why it is so effective.

Steps to perform:

  1. Sit on a bench with your feet flat on the ground,
  2. Grab a dumbbell with an underhand grip in your right hand.
  3. Slightly lean forward so you can place your elbow on the inner part of your right thigh.
  4. Keep your opposite arm on the left knee for balance.
  5. Curl the dumbbell until they reach your shoulder height and make you feel the contraction in your biceps.
  6. Pause for a second and then return to the start. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

14. INCLINE DUMBBELL CURL

Exercise LevelMuscles WorkedMovement Type
BeginnerBicepsPull

The incline dumbbell curl is another effective exercise for increasing biceps muscle. How to perform this exercise, you need a flexible workout bench.

Steps to perform:

  1. Holding a pair of dumbbells, lie on a 45-60 degree incline bench.
  2. Keep your arms straight at your sides and your core tight.
  3. Curl the dumbbells until they reach your shoulder levels.
  4. As you raise a dumbbell, slightly rotate the wrist, so your palm faces your body.
  5. Pause for a second and then return to the start. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

15. OVERHEAD TRICEPS EXTENSION

Exercise LevelMuscles WorkedMovement Type
BeginnerTricepsPush
Best Dumbbell Tricep Exercises

The overhead extension targets the long and lateral head of the tricep extension and improves arm strength.

Steps to perform:

  1. Sitting on a bench, grab a dumbbell with both hands.
  2. Hold the dumbbells behind your head with elbows bent.
  3. Squeezing your triceps, extend your elbows until your arms are fully straight overhead.
  4. Pause for a second, then slowly lower the weight to the starting position.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

16. French Press

Exercise LevelMuscles WorkedMovement Type
BeginnerTricepsPush

The French press is a good alternative to the barbell skull crusher which is excellent for tricep growth. You can do it once a week to target the triceps specifically.

Steps to perform:

  1. Grab a pair of dumbbells with a neutral grip and lie on a 30-degree incline bench.
  2. Bend your elbows and hold the dumbbells over your head.
  3. Raise the dumbbells towards the ceiling until your arms are fully extended.
  4. Hold for a second and slowly return to the initial position. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

17. TRICEPS KICKBACK

Exercise LevelMuscles WorkedMovement Type
BeginnerTricepsPush

The kickback highly activates the triceps’ long head and helps build defined upper arms. It is also a unilateral exercise that allows you to work on each arm individually and help achieve maximum results.

Steps to perform:

  1. Grab a dumbbell in your right hand and lean forward while maintaining your back flat.
  2. Keep your arm straight beside you with your elbow slightly bent.
  3. Kick the dumbbells back until your arms are fully extended.
  4. Keep your elbows locked and squeeze your triceps during the movement.
  5. Pause for a second and then return the weights to the start. That’s one rep!

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

18. FLOOR PRESS

Exercise LevelMuscles WorkedMovement Type
BeginnerTricepsPush
Dumbbell Floor Press

The floor press is an excellent upper body dumbbell workout for those who do not have a workout bench at home. It works on the chest and triceps and helps build a solid trunk.

It requires you to lie on the floor and perform the movement.

Steps to perform:

  1. Lying on the floor on your back, grab a dumbbell in each hand with a neutral grip and bend your knees in front of you.
  2. Bend your elbows and hold the dumbbells to your chest level with your palms facing forward. That’s the starting position.
  3. Press the dumbbells upward until your arms are straight over your upper chest.
  4. Pause for a couple of seconds, squeeze your triceps at the top and then return to the start. That’s your one repetition!

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

19. BENT-OVER ROW

Exercise LevelMuscles WorkedMovement Type
BeginnerBackPull

The bent-over row is one of the primary exercises for developing a stronger and broad back. It works on the traps, lats, and rhomboids and helps build an awesome upper body.

Steps to perform:

  1. Holding a pair of dumbbells with an overhand grip, stand in a shoulder-width stance.
  2. Slightly bend your knees, lean forward, and keep your arms straight with your palms facing each other. That’s your starting position.
  3. Row the dumbbells at your sides until your back muscles are fully engaged.
  4. Pause and then lower the weights to the starting position. That’s one rep!
  5. Keep your back straight and remain bent over during the entire movement.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

20. SINGLE ARM KNEELING ROWING

Exercise LevelMuscles WorkedMovement Type
BeginnerBackPull

The single-arm row highly activates the back muscles and helps build a solid torso. It helps you work on each side of the back individually, so you can lift heavy and build mass.

Steps to perform:

  1. Place your left knee and left hand on a flat bench and your right foot flat on the ground.
  2. Grab a dumbbell in your right hand with a neutral grip.
  3. Keep your arms straight below your shoulder. This is your starting position.
  4. Row the dumbbell at your side until it reaches the abdomen level. Make sure you feel the contraction in your back.
  5. Pause for a second or two and then lower the dumbbells to the start. That’s one rep!
  6. Keep your abdominal muscles engaged, and your back remains flat during the movement.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

21. INCLINE I-Y-T RAISES

Exercise LevelMuscles WorkedMovement Type
BeginnerBack and ShoulderPull and Push

The IYT raise is one of the advanced upper body workouts you can do with dumbbells. It includes three movements: I, Y, and T raise.

This multi-movement exercise works throughout the body, especially the shoulder and back, and builds the trunk you always want.

Steps to perform:

  1. Holding one dumbbell in each hand with an overhand grip, lie on a 30-degree incline bench with your face down.
  2. Keep your arms straight towards the ground with palms facing inward.
  3. Raise the dumbbells upward until your body forms the “I” Shape.
  4. Pause for a second and then lower the weights to the start.
  5. To do “Y” raises, raise your arms at a 45-degree angle (assume superman pose) while squeezing your shoulder blades together. Pause for a couple of seconds and then lower the weights to the start.
  6. And to perform the final move, raise your arms fully out to the sides until they are parallel to the floor. Pause for a second or two and then lower the weights to the start. This is your one rep.

Reps: 8-10

Sets: 2-3

Rest: 2-3 minutes

22. REVERSE FLY

Exercise LevelMuscles WorkedMovement Type
BeginnerBack and ShoulderPull
Upper body dumbbell exercise for back

The reverse fly hits multiple muscles at once, especially the trapezius and posterior delt, and helps build the ripped upper body.

Steps to perform:

  1. Grab one dumbbell in each hand with a neutral grip and stand in a shoulder-width stance.
  2. Slightly bend your torso forward, and keep your arms straight below your chest with your palms facing each other.
  3. Raise the dumbbells out to the sides until you feel the full contraction in your upper back.
  4. Pause for one second and then lower the dumbbells to the start. That’s one rep!
  5. Keep your back straight and remain bent over during the exercise.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

23. CHEST SUPPORTED ROW

Exercise LevelMuscles WorkedMovement Type
BeginnerBackPull

The chest-supported row is an easy and effective way to forge the upper back and build a muscular trunk.

Steps to perform:

  1. Holding one dumbbell in each hand with a neutral grip, lie on a 30-degree incline bench with your face down.
  2. Keep your arms straight with your palms facing each other.
  3. Bring your elbows up until you feel the contraction in your back muscles.
  4. Pause and then extend your arms to return to the start. That’s one rep.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

24. WRIST EXTENSION

Exercise LevelMuscles WorkedMovement Type
BeginnerForearmExtension

The wrist extension helps build burly forearms, improves wrist mobility, and adds definition to your overall arms.

Steps to perform:

  1. Hold a dumbbell in your right hand with an overhand grip.
  2. Sit on the floor and place your forearm on your knee.
  3. Extend your wrist until your forearm is engaged.
  4. Pause for a moment and return to the start and repeat.

Reps: 10-12/side

Sets: 3-4

Rest: 60 seconds

25. PALMS-UP WRIST CURL

Exercise LevelMuscles WorkedMovement Type
BeginnerForearmsPull

The palms-up wrist curl is an isolation exercise to strengthen your forearm muscles and build athletic arms.

Steps to perform:

  1. Holding one dumbbell in each hand with an underhand grip, sit on the bench or a chair.
  2. Place your feet firmly on the ground and ensure your thighs are parallel to the ground.
  3. Put your wrist on your knees with your palms facing up.
  4. Adjust your arms so your wrists hang over your knees’ edge. That’s your starting position.
  5. Now, engaging your forearms and wrist, curl up and down as many times as you like.
  6. Keep your arms still when you twist your wrist.
  7. Do three sets of 10 reps each with 2-3 minutes rest between every set.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

26. RUSSIAN TWIST

Exercise LevelMuscles WorkedMovement Type
BeginnerObliqueTwisting

The Russian twist is an excellent core exercise that strengthens oblique muscles and bolsters the midsection. It also improves balance and flexibility.

Steps to perform:

  1. Pick a dumbbell in your hands with a neutral grip and sit on the mat with your legs slightly extended in front of you.
  2. Keep your feet slightly off the ground and your torso leaning backward. Maintain a flat back.
  3. Hold the dumbbell in front of your belly and twist it side-by-side until you feel a good stretch in your obliques.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

27. SIDE PLANK

Exercise LevelMuscles WorkedMovement Type
IntermediateObliqueIsometric

The side plank is an isometric core exercise that targets the love handles and builds a sturdy core.

Steps to perform:

  1. Pick a dumbbell in your right hand and get in the side plank position on your left forearm.
  2. Keep your right leg on the left one.
  3. Make sure your body forms a straight line from shoulders to feet.
  4. Hold your right arm straight toward the ceiling with your palm facing forward. And hold in this position for at least 15 to 20 seconds and then repeat on the opposite side.
  5. If you’re a beginner or find it difficult to do the forearm side plank, you may try a straight-arm side plank.

Reps: 10-12

Sets: 3-4

Rest: 2 minutes

28. REVERSE CRUNCHES

Exercise LevelMuscles WorkedMovement Type
IntermediateAbsPull

The reverse crunches target the lower abs which are crucial for exposing six-pack abs and improving core definition.

Steps to do it:

  1. Lie on the floor with your legs extended and face up.
  2. Clamp a dumbbell between your feet and pull your knees toward your face until you feel your abs contract.
  3. Pause for a second then extend your knees. That’s one rep.

Reps: 10-12

Sets: 2-3

Rest: 2 minutes

29. WOODCHOP

Exercise LevelMuscles WorkedMovement Type
IntermediateAbsCompound

The Wood Chop is a core strengthening exercise that props the oblique muscles and builds an athletic upper body.

Steps to perform:

  1. Grab a dumbbell and sit on your right knee with keeping your left foot firmly on the floor.
  2. Keep your arms straight to your right side.
  3. Pull the dumbbell up across your body until your arms are straight in front of your left shoulder.

Reps: 10-12/side

Sets: 2-3

Rest: 2 minutes

30. LEG LIFTS

Exercise LevelMuscles WorkedMovement Type
IntermediateAbsPull

The leg raise is an isolation core exercise that fires up the rectus abdominish and improves abs definition.

Steps to do it:

  1. Lie on the floor with your legs extended and face up.
  2. Clamp a dumbbell between your feet and lift your legs off the floor until your legs are straight over your hips.
  3. Pause for a second then extend your knees. That’s one rep.

Reps: 10-12

Sets: 2-3

Rest: 60 seconds

30 Minute Upper Body Dumbbell Workout Routine for Beginners

Upper Body Dumbbell Workout and exercises

Here are some examples of dumbbell upper body workout routines for beginners. You can perform them as I’ve structured or adjust them according to your fitness level.

Monday

ExercisesMuscles WorkedReps
Flat Bench PressChest12 x 3
Incline Bench PressChest12 x 3
Lateral RaisesTriceps, Chest12 x 3
Rear Delt FlyTriceps12 x 3
One-arm Tricep ExtensionTriceps12 x 2

Wednesday

ExercisesMuscles WorkedReps
DB Bent-Over RowBack12 x 3
One-arm RowBack12 x 3
Chest Supported RowBack12 x 3
DB Alternate Bicep curlBiceps12 x 3
DB Hammer CurlBiceps12 x 3
Beginner dumbbell upper body workout routine

Friday

ExercisesMuscles WorkedReps
DB Bent-Over RowBack12 x 3
Incline Bench PressBack12 x 3
Dumbbell LateralBack12 x 3
French PressBiceps12 x 3
Dumbbell CurlBiceps12 x 3

Example of 1 Hour Dumbbell Upper Body Workout Plan

You can include these examples in your upper/lower split dumbbell workout program to build muscles.

Day 1

ExercisesMuscles WorkedReps
Incline DB Bench PressChest15 x 4
Flat Dumbbell FlyChest12 x 3
Dumbbell PulloverChest12 x 3
Lateral RaisesTriceps, Chest12 x 3
Rear Delt FlyTriceps12 x 3
French PressTriceps12 x 3
One-arm Tricep ExtensionTriceps10 x 3/side

Day 2

ExercisesMuscles WorkedReps
DB Bent-Over RowBack12 x 3
Lying DB I-Y-T RaisesBack12 x 3
One-arm RowBack12 x 3
DB Alternate Bicep curlBiceps12 x 3
DB Hammer CurlBiceps12 x 3
Dumbbell WoodchopCore10 × 2/side
dumbbell workout routine upper body

Day 3

ExercisesMuscles WorkedReps
Bench PressChest12 x 3
Arnold PressShoulder12 x 3
Lateral RaiseShoulder12 x 3
Dumbbell FacepullShoulder & Trap12 x 3
Dumbbell CrunchesCoreAMRAP
Dumbbell Side PlankCore30-sec/
side

Download PDF

This file includes a list of all upper body dumbbell exercises and workout routines.


Since you’re here, you can check out an ultimate 3-month dumbbell workout program that includes 72 days of detailed workouts, 100+ dumbbell exercises, the combination of high and low reps range, and some macros details. You can follow this program at your own pace and improve your fitness.

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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