54 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’ll show you more than fifty upper body dumbbell exercises that help you or your clients to strengthen the chest, shoulder, triceps, biceps, back, and core.

These exercises will also help you target specific areas of the torso, allowing you to improve strength imbalance, muscle definition, and symmetry.

Benefits of Training The Upper Body with Dumbbells

Great Range of Motion

Dumbbells are excellent pieces of equipment that allow to perform exercises with full range of motion and help you target each muscle with better stretch and contraction.

Unilateral Exercises

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

Adjustable

All exercises are not equal. Some exercises require you to lift heavy, and some 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 Exercises List by Muscle Group

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.

CHEST:

1. Flat Bench Press
2. Incline DB Bench Press
3. Decline Chest Press
4. Bridge Press
5. Flat Dumbbell Fly
6. Incline Dumbbell Fly
7. Squeeze Press
8. Dumbbell Pullover
9. Single-arm Upward Fly
10. Deficit Push-ups

SHOULDERS:

1. Arnold Press
2. Overhead Press
3. Push Press
4. Seated FDL Raises
5. Front Raise
6. Lateral Raise
7. Incline Prone Y Raises
8. Upright Row
9. Bent-arm Rear Delt Raises
10. 45-Degree Incline Row (Prone Grip)
11. Shrug

BICEPS:

1. Alternate Bicep curl
2. Hammer Curl
3. Concentration curl
4. Incline Dumbbell Curl
5. Spider Curl
6. Reverse Bicep Curl
7. Zottoman Curl

TRICEPS

1. Overhead Triceps Extension
2. French Press
3. Triceps Kickback
4. Floor Press
5. Tate Press
6. Close-Grip DB Push-ups
7. Close-Grip Bench Press

BACK:

1. Bent-Over Row
2. Single-arm Row
3. Incline I-Y-T Raises
4. Renegade Row
5. Prone Superman Row
6. Chest Supported DB Row
7. Dumbbell Yates Row
8. Dumbbell Pendlay Row

FOREARMS

1. Wrist Curl
2. Wrist Extension
3. Neutral Grip Wrist Curls

ABDOMINALS

1. Russian Twist
2. Side Plank
3. Reverse Crunches
4. DB Wood Chop
5. Lying Leg Raises
6. Dumbbell Sit-ups
7. Plank Drag
8. Deadbug Hold

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

54 Best Dumbbell Exercises for Upper Body Muscle Development

• Chest Exercises (1-10)
• Shoulder Exercises (11-21)
• Biceps Exercises (22-28)
• Triceps Extension (29-35)
• Back Exercises (36-43)
• Forearm Exercises (44-46)
• Abdominal Exercises (47-54)

You can use this table of content to directly open the exercise you want to learn or perform.

1. Flat Bench Press

Exercise Level	Muscle Worked	Movement Type
Beginner	Pectorals	Push

The dumbbell bench press is a push workout that strengthens pectoral muscles and improves upper body definition and stability.¹ Smoak Y. (2023). Randomized Trial Comparing Barbell and Dumbbell Bench Press on Maximal Strength and Power Output. https://doi.org/10.21428/6404b16e.2ce996b2, ² Farias, Déborah & Willardson, Jeffrey & Paz, Gabriel & Bezerra, Ewertton & Miranda, Humberto. (2016). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. The Journal of Strength and Conditioning Research. 31. 10.1519/JSC.0000000000001651.

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 your 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	Upper & Middle Chest	Push

The incline bench press targets the upper pecs (clavicular head) and develops a fuller chest appearance.³ Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. Published 2020 Oct 8. doi:10.3390/ijerph17197339

It also strengthens the anterior deltoids and bolsters upper-body pushing strength.

Steps to perform:

1. Grab a dumbbell in each hand and lie on a 30-degree incline bench.⁴ How To Incline Bench Press Correctly (PROPER INCLINE BENCH ANGLE) By Jeff Cavaliere MSPT, CSCS – Athleanx.com
2. Bend your elbows and hold the dumbbells beside your chest with your palms facing forward.
3. Hold your belly tight and press the dumbbells toward the ceiling until your arms are straight.
4. Pause for a second, then return to the start to complete your first rep.

3. Decline Bench Press

Exercise Level	Muscle Worked	Movement Type
Intermediate	Lower Chest	Push

The decline bench press focuses on the lower part of the chest (abdominal head), helping to create a more defined and aesthetic lower pecs.⁵ Glass, Stephen C.; Armstrong, Ty. Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses. Journal of Strength and Conditioning Research 11(3):p 163-167, August 1997.

Steps to perform:

1. Adjust the bench to a decline angle (typically 15–30 degrees). Secure your legs at the top end of the bench to stay in place.
2. Sit on the bench and lie back, holding a dumbbell in each hand. Rest the dumbbells on your thighs initially if needed, then bring them up to chest level as you settle in.
3. Hold the dumbbells with an overhand grip (palms facing forward), positioned just outside your lower chest.
4. Press the dumbbells upward in a controlled motion, extending your arms fully without locking out your elbows. The weights should move in a slight arc, converging slightly at the top.
5. Slowly lower the dumbbells back to the starting position, keeping the movement smooth and controlled to maximize muscle tension.
6. Exhale as you press the weights up, and inhale as you lower them back down.

4. Bridge Press

Exercise Level	Muscle Worked	Movement Type
Advanced	Chest, Abs, & Glutes	Push with Isometric

The dumbbell bridge press is a compound exercise that combines elements of a glute bridge with a chest press, targeting multiple muscle groups simultaneously.

It primarily works the pectoralis major (chest), triceps, and anterior deltoids (shoulders), while also engaging the glutes, hamstrings, and core.

Steps to Perform:

1. Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
2. Hold a dumbbell in each hand with an overhand grip (palms facing forward or slightly inward).
3. Position the dumbbells just above your chest, elbows bent at about 90 degrees and tucked slightly toward your sides. Keep your upper arms lightly on the ground.
4. Engage your glutes and core, then lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders. Hold this bridge position throughout the exercise.
5. While maintaining the bridge, press the dumbbells upward in a controlled motion, extending your arms fully without locking your elbows.
6. Slowly lower the dumbbells back to the starting position, keeping your hips elevated and glutes engaged. That’s one rep.

5-6. Flat & Incline CHEST FLY

Exercise Level	Muscle Worked	Movement Type
Intermediate	Chest	Pull

The dumbbell fly stretches the chest fibers, increases chest flexibility, and helps build a defined chest.⁶Solstad 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 second and then slowly return to the start. That’s one rep.

Adjust the inclination (for the upper chest) or declination (for the lower chest) of the angle to hit the different areas of the pectoral muscles.

7. 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 your 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.

8. 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.⁷Marchetti 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 every two weeks to add 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 your chest.
5. Pause for a couple of seconds, then slowly return to the start. That’s one rep!

9. Single-arm Upward Fly

The standing upward fly is a chest exercise for those who don’t have a bench at home. It works as an alternative to the cable upward fly that targets the lower chest and helps build chiseled pecs.

Steps to perform:

1. Stand straight with your feet and grab one dumbbell each in both hands.
2. Keep your arms to the sides of your hips, your palms facing forward, and position yourself to perform an upward dumbbell fly.
3. Raise the dumbbells at your chest level while keeping your arms straight.
4. Hold for a moment and then slowly return to the initial position.

10. Deficit Push-ups

The deficit push-up is one of the underrated hypertrophy exercises. It involves holding the dumbbells and going deep during the descent phase.

Lowering your chest below the level of your hands engages the chest muscles more thoroughly throughout the movement and elicits greater muscle activation.

Steps to perform:

1. Grab a dumbbell in each hand and get yourself into a high plank position.
2. Keep your elbow straight and your arms to the sides of your chest.
3. Push your chest towards the floor between the dumbbells.
4. Hold for a second, then return to the same position.

11. Arnold Press

The Arnold press involves rotating your arms and pressing them upward.⁸ Raizada, Shiny & Bagchi, Amritashish. (2017). Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of Dumbbell Shoulder Press Exercise. Indian Journal of Public Health Research & Development. 8. 653. 10.5958/0976-5506.2017.00411.9. These movements target all deltoid heads (front, side, rear) and build strong, functional shoulders.

Steps to Perform:

1. Sit on a bench (with back support) or stand, feet shoulder-width apart.
2. Hold dumbbells at shoulder level, palms facing you (like a biceps curl).
3. Press dumbbells upward while rotating wrists outward.
4. At the top, palms face forward, arms nearly straight (don’t lock elbows).
5. Lower slowly, rotating your wrists back so your palms face you at the bottom.

12. 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.⁹ 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

Steps to perform:

1. Pick one dumbbell in each hand and sit on a bench with your feet flat.
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.

13. Push Press

The push press is an explosive exercise that builds speed, strength, and endurance.¹⁰ Lake JP, Mundy PD, Comfort P. Power and impulse applied during push press exercise. J Strength Cond Res. 2014 Sep;28(9):2552-9. doi: 10.1519/JSC.0000000000000438. PMID: 24584046,

It is an alternative exercise to the overhead press for those who want to enhance their athleticism while strengthening their shoulders.

Steps to perform:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Position dumbbells at shoulder height, palms facing forward or slightly inward, elbows bent.
3. Brace your core and keep a neutral spine.
4. Perform a shallow dip by bending your knees and hips (like a quarter squat).
5. Explosively drive through your heels, straightening your legs to generate upward momentum.
6. Simultaneously press the dumbbells overhead, extending your arms (avoid locking elbows).
7. Lower the dumbbells back to shoulder height with control.

14. Seated FDL Raises

The FDL raises are a compound exercise that involves three different movements: front raises (F), diagonal raises (D), and lateral raises (L).

Combining all three movements hits the anterior and lateral deltoids and helps you build stronger shoulders.

Steps to Perform:

1. Holding one dumbbell in each hand with a neutral grip, sit on the edge of a flat bench with your feet firmly on the ground. Keep your core tight and back straight. That’s the start.
2. Raise your arms in front of you over your head so your arms are straight toward the ceiling. Hold for a moment at the top and then slowly return to the start.
3. Now, raise your arms slightly out to the sides to form the “Y” letter. That’s Y raises.
4. To do the last move, raise your arms outward so that they form a 90-degree angle. Hold for a couple of seconds, and then slowly return the dumbbells to the start.

15. 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 solid shoulders.¹¹ Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020 Aug 19;17(17):6015. doi: 10.3390/ijerph17176015. PMID: 32824894; PMCID: PMC7503819.

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

Steps to perform:

1. Hold one dumbbell in each hand and stand upright. Use a supine grip to hit the anterior delt effectively.¹² Bagchi, Amritashish & Raizada, Shiny. (2016). Electromyographical investigation of the anterior deltoid and trapezius muscles during three different variations of front raise.
2. Keep your arms straight 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.

16. Lateral Raises

Exercise Level	Muscle Worked	Movement Type
Beginner	Shoulder	Pull

The lateral raise works on the side deltoid and helps build rounded shoulders. (9), ¹³ Coratella, Giuseppe & Tornatore, Gianpaolo & Longo, Stefano & Esposito, Fabio & Cè, Emiliano. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International Journal of Environmental Research and Public Health. 17. 6015. 10.3390/ijerph17176015, ¹⁴C Campos, Y. A., Vianna, J. M., Guimarães, M. P., D Oliveira, J. L., Hernández-Mosqueira, C., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of Human Kinetics, 75, 5. https://doi.org/10.2478/hukin-2020-0033

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 straight 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.

17. Incline Prone Y Raises

The Incline Prone Y raises help enhance shoulder and upper back strength. It primarily targets the traps, deltoids, and rhomboids, promoting balanced shoulder development and improved posture by countering forward slump from daily activities.

It also bolsters smaller stabilizer muscles, reducing the risk of rotator cuff injuries and supporting shoulder joint stability.

Steps to Perform:

1. Set an incline bench to a 30–45-degree angle.
2. Lie face-down (prone) on the bench, chest supported, legs extended for stability.
3. Hold a light dumbbell in each hand, arms hanging straight down, palms facing each other.
4. Keep arms slightly bent, and raise the dumbbells upward and outward in a “Y” shape (thumbs pointing up).
5. Lift until your arms are roughly in line with your shoulders, feeling a squeeze in your rear delts and upper back.
6. Slowly lower the dumbbells back to the starting position with control.

18. Upright Row

The upright dumbbell row is a dynamic exercise that builds upper-body strength and definition. It primarily targets the lateral deltoids and upper trapezius and helps improve shoulder health, upper body muscularity, and posture.¹⁵ McAllister MJ, Schilling BK, Hammond KG, Weiss LW, Farney TM. Effect of grip width on electromyographic activity during the upright row. J Strength Cond Res. 2013 Jan;27(1):181-7. doi: 10.1519/JSC.0b013e31824f23ad. PMID: 22362088.

Steps to Perform:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand.
2. Let dumbbells hang in front of your thighs, palms facing your body, arms extended.
3. Pull the dumbbells upward along your body, leading with your elbows, until they reach chest or upper sternum level.
4. Keep elbows higher than wrists, squeezing your shoulders and traps at the top.
5. Lower the weights back to the starting position with control.

19. Rear Delt Raises

Exercise Level	Muscles Worked	Movement Type
Intermediate	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 and medial deltoids and improves upper-body muscle definition.¹⁶ Demirtaş, Barbaros & Çakir, Onur & Çetin, Onat & çilli, Murat. (2023). THE EFFECTS OF HANDGRIP AND RANGE OF MOTION VARIATIONS ON MUSCLE ACTIVITY IN DIFFERENT DELTOID EXERCISES. Kinesiologia Slovenica. 29. 73-87. 10.52165/kinsi.29.1.73-87.

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.

20. 45-Degree Incline Row (Prone Grip)

The incline prone grip row involves lying on a 45-degree inclined bench on your chest and lifting dumbbells out in a Y shape. This angle hits the middle and posterior deltoids and helps develop round and symmetrical shoulders.¹⁷ Dynamite Delts: ACE Study Identifies Top Shoulder Exercises (2014 Research) by Samantha Sweeney, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D (American Council of Exercise)

Steps to Perform:

1. Set an adjustable bench to a 45-degree incline.
2. Lie face-down on the bench, chest supported, feet flat on the floor or the bench’s footrest.
3. Grip the dumbbells with a prone grip (palms down), hands shoulder-width apart.
4. Let arms hang straight down, fully extended, with a slight bend in the elbows.
5. Keep your neck neutral, gazing slightly forward.
6. Row the weights at your sides, feeling the work in your shoulders and traps.
7. Pause briefly at the top when the elbows and shoulders are aligned.
8. Lower the weights slowly to the starting position. That’s your one rep.

21. Shoulder Shrug

Exercise Level	Muscles Worked	Movement Type
Beginner	Shoulder and Trap	Pull

The shrug is an important exercise for shoulder training. It strengthens upper traps and scapula, increases shoulder strength and mobility, and improves upper body composition, especially around the neck region.¹⁸ Pizzari T, Wickham J, Balster S, Ganderton C, Watson L. Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clin Biomech (Bristol). 2014 Feb;29(2):201-5. doi: 10.1016/j.clinbiomech.2013.11.011. Epub 2013 Nov 26. PMID: 24342452.

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. Lift your shoulder blades upward and rotate them in a circular motion at the top.
4. Pause for a second and then slowly return to the start. This is your one rep.

22. Alternating Bicep Curls

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

The alternate curl is an isolation exercise for building sizable biceps. It works on the bicep’s long head and builds burly arms.¹⁹ Serbest, Kasım. (2022). A biomechanical analysis of dumbbell curl and investigation of the effects of increasing loads on biceps brachii using a finite element model. Academic Perspective Procedia. 5. 507-516. 10.33793/acperpro.05.03.9917.

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.

23. Dumbbell Hammer Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

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

It involves a neutral grip (palms facing each other) and works the brachialis (under the biceps) and brachioradialis (forearm muscle). This builds thicker, more balanced arms.

The brachialis is a key muscle for arm thickness. By emphasizing it, hammer curls add mass to your arms, making them look fuller and stronger, especially from the side.

Steps to perform:

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

24. Concentration Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

Concentration curl elicits maximum activation in the bicep brachii 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, making it super effective for building rounder biceps.²⁰ ACE Research Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D. – American Council of Exercise

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 and 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 it reaches your shoulder height and makes you feel the contraction in your biceps.
6. Pause for a second and then return to the start. That’s one rep.

25. Incline Dumbbell Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

The incline dumbbell curl is another effective exercise for increasing the biceps muscle. It involves lying on an inclined bench (typically 45–60 degrees) with your arms hanging behind your body. This position stretches the biceps more than standing curls, activating the long head of the biceps brachii. A greater stretch leads to better muscle engagement and growth.²¹ Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls. J Sports Sci Med. 2009;8(1):24-29. Published 2009 Mar 1.

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 level.
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.

26. Spider Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps	Pull

The Spider curl is all about making your biceps stronger and more defined. It focuses on your biceps, giving them that nice, rounded shape.

Since you’re lying on a bench, you can’t cheat by swinging your body, so your biceps do all the work. It’s gentle on your shoulders, helps both arms grow evenly, and makes you stronger for pulling exercises.

Steps to Perform:

1. Grab a pair of dumbbells and lie face down on the bench. Your chest and stomach should rest comfortably on the bench, and your head should be just above the top edge.
2. Let your arms hang straight down toward the floor, holding a dumbbell in each hand.
3. Keep your arms relaxed and hanging straight down, with a tiny bend in your elbows.
4. Slowly bend your elbows to lift the dumbbells toward your shoulders. Imagine you’re pulling the weights up in a smooth arc.
5. Squeeze your biceps at the top when the dumbbells are close to your shoulders.
6. Slowly lower the dumbbells back to the starting position. That’s one rep.

27. Reverse Bicep Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps & Forearms	Pull

The reverse curls build the biceps while also strengthening the forearms, giving your arms a balanced, powerful look. Unlike regular curls, the reverse grip (palms down) targets the brachioradialis and forearm extensors, improving grip strength.

Steps to Perform:

1. Pick up a pair of dumbbells and stand tall with your feet shoulder-width apart for balance. If sitting, keep your back straight and feet flat on the floor.
2. Hold a dumbbell in each hand with a pronated grip, with your palms facing your thigh.
3. Keep your shoulders relaxed and your neck in a neutral position, looking straight ahead (don’t tilt your head up or down).
4. Slowly bend your elbows to lift the dumbbells upward. The weights should move in a smooth arc toward your shoulders.
5. Lift until your forearms are about parallel to the ground or as high as feels comfortable without straining your wrists.
6. Squeeze your biceps and forearms at the top of the movement, holding for a quick second to feel the muscles working.
7. Slowly lower the dumbbells back to the starting position. That’s one rep.

28. Zottoman Curl

Exercise Level	Muscles Worked	Movement Type
Beginner	Biceps & Forearms	Pull

The Zottoman Curl is like a two-for-one deal for your arms. It builds strong, defined biceps while also powering up your forearms for better grip strength.

The unique wrist rotation hits your biceps brachii, brachialis, and brachioradialis, giving your arms a balanced, sculpted look.

Steps to Perform:

1. Grab a pair of dumbbells and stand tall with your feet shoulder-width apart for a solid base. Keep your knees slightly bent, not locked.
2. Hold a dumbbell in each hand with a supinated grip, palms facing up.
3. Keep your shoulders back and down, chest slightly lifted, and core lightly engaged to stay steady.
4. As you lift, keep your palms facing up (supinated grip) to target your biceps. The weights should move in a smooth arc.
5. Lift until the dumbbells are close to your shoulders (but not touching). Squeeze your biceps at the top for a quick second to feel the burn.
6. At the top of the curl, pause briefly. Now, rotate your wrists so your palms face down (pronated grip), like you’re pouring water out.
7. Slowly lower the dumbbells back to the starting position with your palms facing down. Take about 2-3 seconds to lower them for maximum forearm work.

29. 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.²² Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.

You can also do it one arm at a time to hit each side individually and build sculpted triceps.

Steps to perform:

1. Grab a dumbbell in your one hand (for single-arm) or both hands for dual-arm triceps extension.
2. Sit on the bench with your feet flat or stand upright.
3. Hold the dumbbells behind your head with your elbows bent.
4. Squeezing your triceps, extend your elbows until your arms are fully straight overhead.
5. Pause for a second, then slowly lower the weight to the starting position.

30. 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. It isolates the triceps brachii, targeting all three heads, especially the long head, through a deep stretch and full range of motion. This maximizes muscle activation and growth for that horseshoe arm shape. (22)

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!

31. 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!

32. 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!

33. Tate Press

Exercise Level	Muscles Worked	Movement Type
Intermediate	Triceps	Push

The dumbbell Tate press isolates the triceps brachii, emphasizing the lateral and medial heads for a fuller arm look.

It’s joint-friendly, improves pushing strength, and corrects arm imbalances with independent dumbbell work.

Steps to perform:

1. Lie on a flat bench, holding dumbbells above your chest, palms facing forward.
2. Flare elbows out, lower dumbbells toward your chest, keeping them close.
3. Extend elbows to raise weights back up, squeezing triceps.

34. Close-Grip DB Push-ups

Exercise Level	Muscles Worked	Movement Type
Intermediate	Triceps & Chest	Push

Doing push-ups with a close grip on dumbbells intensely targets the triceps brachii while engaging the chest, shoulders, and core.²³ Kim YS, Kim DY, Ha MS. Effect of the push-up exercise at different palmar width on muscle activities. J Phys Ther Sci. 2016;28(2):446-449. doi:10.1589/jpts.28.446

The close grip maximizes triceps activation and helps improve arm definition and pushing strength.

It is basically a bodyweight exercise, requires no additional equipment, making it a suitable exercise for many.

Steps to perform:

1. Place dumbbells on the floor, shoulder-width apart, handles parallel.
2. Grip dumbbells, get into a plank with a straight body.
3. Lower your chest toward the dumbbells, elbows tucked close to your sides.
4. Push back powerfully, squeezing your triceps at the top.

35. Close-Grip Dumbbell Bench Press

Exercise Level	Muscles Worked	Movement Type
Beginner	Triceps & Chest	Push

The close-grip dumbbell bench press is a great exercise for building chiseled triceps and upper-body strength. Unlike a wide-grip bench press that emphasizes the chest, the close grip hones in on the triceps brachii, mainly the lateral and medial heads.

Steps to perform:

1. Lie flat on a bench, holding dumbbells above your chest, palms facing inward.
2. Position dumbbells 6–8 inches apart, elbows close to your sides.
3. Slowly lower the weights to your chest, keeping your elbows tucked.
4. Push the dumbbells back up, fully extending arms and squeezing triceps.

36. Bent-Over Dumbbell 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 broader 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.

37. Single Arm Dumbbell Row

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 shoulders. This is your starting position.
4. Row the dumbbell at your side until it reaches the abdominal 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.

38. 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’ve always wanted.

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. 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.

39. Chest Supported Dumbbell 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. It puts no stress on the lower back as well, making it an effective back exercise for people with postural or balance issues.²⁴ Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study) Journal of Physical Education and Sport

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.

40. Renegade Row

Exercise Level	Muscles Worked	Movement Type
Advanced	Back, Abs, and Arms	Pull

The renegade row is a strength and mobility exercise involving rowing the dumbbells in a plank position. It targets the lats, rhomboids, and biceps and helps build a strong, chiseled upper body and core.

Steps to Perform:

1. Place two dumbbells shoulder-width apart on the floor, grips parallel.
2. Grip dumbbells, assume a plank position, body straight, feet slightly wide.
3. Row one dumbbell toward your hip, keeping your elbow close, core tight.
4. Lower the dumbbell, repeat on the other side.

41. Prone Superman Row

Exercise Level	Muscles Worked	Movement Type
Advanced	Back, Shoulders, and Arms	Pull

The Superman row targets the lower back, lats, rhomboids, traps, and rear delts, helps develop a strong back and upright posture.

Lifting your legs off the floor also strengthens the lower back and improves back flexibility.

Steps to Perform:

1. Lie face-down on the floor, holding light dumbbells, arms extended overhead, palms facing down.
2. Lift chest slightly (Superman position), engaging glutes and lower back.
3. Row dumbbells toward chest, squeezing shoulder blades, bending elbows to 90 degrees.
4. Return the dumbbells to the start and lower them slowly.

42. Dumbbell Yates Row

The Yates Row involves gripping the dumbbells with an underhand grip (unlike the standard bent-over row). It strengthens the upper back, lats, and biceps and builds an athletic upper body.

Steps to Perform:

1. Grab a pair of dumbbells with an underhand grip and stand with your feet shoulder-width apart, knees slightly bent.
2. Bend forward at a 45-degree angle, keeping your back straight.
3. Drive your elbows dumbbells toward your hips, squeezing your shoulder blades together.
4. Feel the contraction in your back at the top, then lower the weight slowly. That’s one rep.

43. Dumbbell Pendlay Row

The Pendlay Row is a powerbuilding rowing exercise. It involves rowing explosively and lowering the dumbbells on the ground every time.

It targets the upper back, lats, traps, and rhomboids, as well as strengthens the lower back and abdominals (these muscles are engaged throughout because of the stance).

The Pendlay row builds strength, enhances posture, and improves pulling performance, making it ideal for athletes and lifters.

Steps to Perform:

1. Hold a dumbbell in each hand with an overhand grip, palms facing you.
2. Stand with feet shoulder-width apart, knees slightly bent.
3. Hinge at the hips until your torso is nearly parallel to the floor, keeping your back straight and core braced. Let the dumbbells hang directly below your shoulders.
4. Powerfully pull the dumbbells toward your hips, driving your elbows back and squeezing your shoulder blades together at the top.
5. Lower the weights to the ground, fully resting them between reps to reset your position.

44. 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, return to the start, and repeat.

45. 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. 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.

46. Neutral Grip Wrist Curls

The neutral grip wrist curls (palms facing each other) hit the forearms from a different angle and build stronger arms.

It also enhance wrist mobility and grip strength. Flexible wrist and stronger forearms help do better in various pulling exercises, such as rows and pull-ups.

Steps to perform:

1. Sit on a bench, holding a dumbbell in each hand with a neutral grip (palms facing each other).
2. Rest your forearms on your thighs, wrists hanging off the edge.
3. Slowly curl the dumbbells upward by flexing your wrists, keeping your forearms stationary.
4. Squeeze at the top, then lower the weights with control.

47. 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.

48. SIDE PLANK

Exercise Level	Muscles Worked	Movement Type
Intermediate	Oblique	Isometric

The side plank is an isometric core exercise that targets the love handl, serratus anterior, hips, and builds a sturdy core.²⁵ Murofushi K, Oshikawa T, Akuzawa H, et al. Trunk muscle activation in side plank exercises with and without external-focus instruction. Isokinetics and Exercise Science. 2023;31(1):29-36. doi:10.3233/IES-220016

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. 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.

49. REVERSE CRUNCHES

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Pull

The reverse crunches target the lower abs and obliques, which are crucial for exposing six-pack abs and improving core definition.²⁶ New Study Puts the Crunch on Ineffective Ab Exercises By Mark Anders: ACE-COMMISSIONED STUDY

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.

50. WOODCHOP

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Compound

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

Steps to perform:

1. Grab a dumbbell and sit on your right knee while 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.

51. LEG LIFTS

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Pull

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

Steps to do it:

1. Lie on the floor with your legs extended and face up.
2. Clap 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.

52. Dumbbell Sit-ups

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Pull

The sit-up is a core-strengthening exercise. It hits the rectus abdominis, obliques, and hip flexors and helps improve core strength and six-pack appearance. The added dumbbell resistance challenges your abs to work harder, enhancing your abdominal muscle endurance.

Steps to do it:

1. Hold a dumbbell with both hands and lie on the floor with your knees bent.
2. Keep the dumbbells close to the serratus anterior and brace your midsection.
3. Slowly curl your torso upward, lifting your shoulders and upper back off the ground.
4. Keep your neck relaxed and avoid pulling with your arms.
5. Pause at the top, then lower back down with control.

53. Plank Drag

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs & Shoulders	Isometric & Pull

The Dumbbell Plank Drag strengthens your core, including the abs, obliques, and lower back, while engaging your shoulders, chest, and glutes.

This dynamic exercise improves stability, balance, and coordination by challenging your core to resist rotation as you move the dumbbell.

Steps to do it:

1. Start in a plank position, wrists under shoulders, body in a straight line, and feet slightly wider for stability.
2. Place a dumbbell on the floor just outside your right hand.
3. Engage your core and, with your left hand, reach under your body to grab the dumbbell.
4. Drag it across to the left side, placing it outside your left hand.
5. Return to the plank and repeat with the right hand, dragging to the right.

54. Deadbug

Exercise Level	Muscles Worked	Movement Type
Intermediate	Abs	Compound

The deadbug hold strengthens the midsection, such as the rectus abdominis, transverse abdominis, and obliques, while stabilizing the lower back. It also improves your balance and muscle coordination. If sit-ups feel challenging, give this one a try because it equally efficient.²⁷ Ikele, Chioma Nneka1; Ikele, Ikenna Theophilus2; Ojukwu, Chidiebele Petronilla1,; Ngwoke, Edith Onyinyechi1; Katchy, Uchenna Amaechi2; Okemuo, Adaora Justina1; Mgbeojedo, Ukamaka Gloria1; Kalu, Micheal Ebe3. Comparative Analysis of the Effects of Abdominal Crunch Exercise and Dead Bug Exercise on Core Stability of Young Adults. Nigerian Journal of Medicine 29(4):p 680-687, Oct–Dec 2020. | DOI: 10.4103/NJM.NJM_85_20

Steps to Perform:

1. Lie on your back with knees bent at 90 degrees and arms extended toward the ceiling, holding a dumbbell in your hand.
2. Slowly extend your right arm overhead and your left leg toward the floor, keeping them a few inches above the ground.
3. Return to the starting position with control, then repeat on the opposite side (left arm, right leg).

How to Train Upper Body Efficiently with Dumbbells

You can train your upper body in multiple ways, such as through single, double, or triple muscle split and standard, superset or triset approach. Let’s see some examples of upper body dumbbell workout plan:

One Muscle Split

• Day 1 (Chest): 3 sets of 15 Deficit Push-ups, Incline Bench Presses, Flat Bench Presses, and Dumbbell Flies. These exercises hit the all areas of the pectoral muscles.
• Day 2 (Shoulders): 3 sets of 12-15 overhead presses or push presses, lateral raises, rear delt raises, and shrugs.
• Day 3 (Back): 3 sets of bent-over or chest supported rows, incline IYT raises, superman row, and single-arm row.
• Day 4 (Biceps – arms): 3 sets of 15 alternating DB Curls, concentration curls, spider curls, and hammer curls.
• Day 4 (Triceps – arms): 3 sets of 15 overhead triceps extensions or French presses, kickback, Tate Press, and crush grip push-ups.
• Day 5 (Abs): 3 sets of 15 sit-ups, 10 side plank dips on each side, 15-sec dead bug hold, and 10 twists per side.

Upper Lower Body Part Split

• Upper Body A: Incline Bnech Press, Bent-over Row, Pull-over, Overhead Press, Upright Row, and Biceps Curls.
• Upper Body B: Flat Bench Press, Incline DB Fly, Side Delt Raises, Rear Delt Raisas, Single-arm DB Row, and French Press.
• Upper Body C: Deficit Push-ups, Push Press, Incline I-Y-T Raises, Concentration Curl, Overhead Triceps Extension, Plank Drag, and Russian Twist.
• Instructions: 3 sets of 12-20 reps with 1-2 minute rest between sets.

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

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  Kim YS, Kim DY, Ha MS. Effect of the push-up exercise at different palmar width on muscle activities. J Phys Ther Sci. 2016;28(2):446-449. doi:10.1589/jpts.28.446
• 24
  Electromyographical responses of the lumbar, dorsal and shoulder musculature during the bent-over row exercise: a comparison between standing and bench postures (a preliminary study) Journal of Physical Education and Sport
• 25
  Murofushi K, Oshikawa T, Akuzawa H, et al. Trunk muscle activation in side plank exercises with and without external-focus instruction. Isokinetics and Exercise Science. 2023;31(1):29-36. doi:10.3233/IES-220016
• 26
  New Study Puts the Crunch on Ineffective Ab Exercises By Mark Anders: ACE-COMMISSIONED STUDY
• 27
  Ikele, Chioma Nneka1; Ikele, Ikenna Theophilus2; Ojukwu, Chidiebele Petronilla1,; Ngwoke, Edith Onyinyechi1; Katchy, Uchenna Amaechi2; Okemuo, Adaora Justina1; Mgbeojedo, Ukamaka Gloria1; Kalu, Micheal Ebe3. Comparative Analysis of the Effects of Abdominal Crunch Exercise and Dead Bug Exercise on Core Stability of Young Adults. Nigerian Journal of Medicine 29(4):p 680-687, Oct–Dec 2020. | DOI: 10.4103/NJM.NJM_85_20