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

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 Level	Muscle Worked	Movement Type
Beginner	Chest	Push

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!

2. INCLINE BENCH PRESS

Exercise Level	Muscle Worked	Movement Type
Beginner	Chest	Push

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!

3. CHEST FLY

Exercise Level	Muscle Worked	Movement Type
Beginner	Chest	Pull

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 Males. J 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!

4. DECLINE SQUEEZE PRESS

Exercise Level	Muscle Worked	Movement Type
Intermediate	Chest	Push

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!

5. PULLOVER

Exercise Level	Muscles Worked	Movement Type
Intermediate	Chest and Lats	Pull

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 EMG. J 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!

6. OVERHEAD PRESS

Exercise Level	Muscle Worked	Movement Type
Beginner	Shoulder	Push

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 presses. J 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!

7. FRONT RAISES

Exercise Level	Muscle Worked	Movement Type
Beginner	Shoulder	Pull

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.

8. LATERAL RAISE

Exercise Level	Muscle Worked	Movement Type
Beginner	Shoulder	Pull

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.

9. REAR DELT FLY

Exercise Level	Muscles Worked	Movement Type
Beginner	Shoulder and Trap	Pull

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.

10. SHOULDER SHRUG

Exercise Level	Muscles Worked	Movement Type
Beginner	Shoulder and Trap	Pull

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.

11. ALTERNATE BICEP CURL

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

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.

12. ALTERNATE HAMMER CURL

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

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.

13. CONCENTRATION CURL

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

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!

14. INCLINE DUMBBELL CURL

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

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!

15. OVERHEAD TRICEPS EXTENSION

Exercise Level	Muscles Worked	Movement Type
Beginner	Triceps	Push

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.

16. French Press

Exercise Level	Muscles Worked	Movement Type
Beginner	Triceps	Push

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!

17. TRICEPS KICKBACK

Exercise Level	Muscles Worked	Movement Type
Beginner	Triceps	Push

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!

18. FLOOR PRESS

Exercise Level	Muscles Worked	Movement Type
Beginner	Triceps	Push

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!

19. BENT-OVER ROW

Exercise Level	Muscles Worked	Movement Type
Beginner	Back	Pull

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.

20. SINGLE ARM KNEELING ROWING

Exercise Level	Muscles Worked	Movement Type
Beginner	Back	Pull

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.

21. INCLINE I-Y-T RAISES

Exercise Level	Muscles Worked	Movement Type
Beginner	Back and Shoulder	Pull 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.

22. REVERSE FLY

Exercise Level	Muscles Worked	Movement Type
Beginner	Back and Shoulder	Pull

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.

23. CHEST SUPPORTED ROW

Exercise Level	Muscles Worked	Movement Type
Beginner	Back	Pull

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.

24. WRIST EXTENSION

Exercise Level	Muscles Worked	Movement Type
Beginner	Forearm	Extension

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.

25. PALMS-UP WRIST CURL

Exercise Level	Muscles Worked	Movement Type
Beginner	Forearms	Pull

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.

26. RUSSIAN TWIST

Exercise Level	Muscles Worked	Movement Type
Beginner	Oblique	Twisting

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.

27. SIDE PLANK

Exercise Level	Muscles Worked	Movement Type
Intermediate	Oblique	Isometric

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.

28. REVERSE CRUNCHES

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Pull

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.

29. WOODCHOP

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Compound

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.

30. LEG LIFTS

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Pull

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.

30 Minute Upper Body Dumbbell Workout Routine for Beginners

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

Exercises	Muscles Worked	Reps
Flat Bench Press	Chest	12 x 3
Incline Bench Press	Chest	12 x 3
Lateral Raises	Triceps, Chest	12 x 3
Rear Delt Fly	Triceps	12 x 3
One-arm Tricep Extension	Triceps	12 x 2

Wednesday

Exercises	Muscles Worked	Reps
DB Bent-Over Row	Back	12 x 3
One-arm Row	Back	12 x 3
Chest Supported Row	Back	12 x 3
DB Alternate Bicep curl	Biceps	12 x 3
DB Hammer Curl	Biceps	12 x 3

Friday

Exercises	Muscles Worked	Reps
DB Bent-Over Row	Back	12 x 3
Incline Bench Press	Back	12 x 3
Dumbbell Lateral	Back	12 x 3
French Press	Biceps	12 x 3
Dumbbell Curl	Biceps	12 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

Exercises	Muscles Worked	Reps
Incline DB Bench Press	Chest	15 x 4
Flat Dumbbell Fly	Chest	12 x 3
Dumbbell Pullover	Chest	12 x 3
Lateral Raises	Triceps, Chest	12 x 3
Rear Delt Fly	Triceps	12 x 3
French Press	Triceps	12 x 3
One-arm Tricep Extension	Triceps	10 x 3/side

Day 2

Exercises	Muscles Worked	Reps
DB Bent-Over Row	Back	12 x 3
Lying DB I-Y-T Raises	Back	12 x 3
One-arm Row	Back	12 x 3
DB Alternate Bicep curl	Biceps	12 x 3
DB Hammer Curl	Biceps	12 x 3
Dumbbell Woodchop	Core	10 × 2/side

Day 3

Exercises	Muscles Worked	Reps
Bench Press	Chest	12 x 3
Arnold Press	Shoulder	12 x 3
Lateral Raise	Shoulder	12 x 3
Dumbbell Facepull	Shoulder & Trap	12 x 3
Dumbbell Crunches	Core	AMRAP
Dumbbell Side Plank	Core	30-sec/ side

Download PDF

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

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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.

References

• 1
  Solstad 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 Males. J Sports Sci Med. 2020;19(4):645-651. Published 2020 Nov 19
• 2
  Marchetti PH, Uchida MC. Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. J Appl Biomech. 2011;27(4):380-384. doi:10.1123/jab.27.4.380
• 3
  Saeterbakken AH, Fimland MS. Effects of body position and loading modality on muscle activity and strength in shoulder presses. J Strength Cond Res. 2013;27(7):1824-1831. doi:10.1519/JSC.0b013e318276b873