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

POPSUGAR Photography / Matthew Kelly

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

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

Upper-Body Dumbbell Exercises

  • Bicep curl
  • Wide bicep curl
  • Overhead triceps extension
  • Upright row
  • Overhead shoulder press
  • Dumbbell thruster
  • Single-arm overhead squat
  • Bicep curl to overhead press
  • Plank row burpee
  • Squat and press
  • Burpee squat and press
  • Bent-over row
  • Triceps kickback
  • Bent-over reverse fly
  • Single-leg scarecrow
  • Lateral arm raise
  • Pilates boxer
  • Plank dumbbell row
  • Plank and straight-arm kickback
  • Side plank with weight
  • Push-up and rotate
  • Dumbbell bench press
  • Single-arm chest press
  • Skull crusher
  • Bridge with chest press
  • Lying chest fly
  • Lying overhead reach
  • V-sit with single-arm chest fly
  • Right-angle bicep curl
  • Bicep and deltoid squeeze
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