10 Best Upper Body Dumbbell Workouts

Key Takeaways

• Dumbbell workouts are versatile and effective to build upper body strength.
• Some of the best upper body dumbbell workouts are chest press, shoulder press, bicep curl, lateral raise, and dumbbell fly. 
• Starting with the lighter weights before gradually increasing as your strength improves.
• Our SOLE dumbbells turn your living room into a muscle-building playground. Chest, arms, shoulders—zero limits, maximum power. 

Benefits of Upper Body Dumbbells

First, let's get into why dumbbells are freakin' awesome for your upper body. 

First off, they help you build those muscles and make you way stronger. When you grab those dumbbells, you're hitting a bunch of muscles all at once. This not only makes you stronger but also helps you move better and not be so clumsy! 

Plus, dumbbells let you move however you want, unlike those machines that lock you into one boring position. That freedom is super important if you want those muscles to really pop!

Top 10 Upper Body Dumbbell Workout 

1. Chest Press

The chest press is like the OG move for getting those pecs popping! It hits your chest, triceps, and shoulders all at once. If you want that defined chest that looks good in t-shirts, this is your go-to exercise!

To nail a chest press, just lie on a bench with your feet planted on the floor. Grab a dumbbell in each hand and hold them at chest level with palms facing forward. 

Push those bad boys up until your arms are straight out, then bring 'em back down nice and slow. Don't forget to keep your core tight and your back flat against the bench - no arching like a scared cat!

People mess this up ALL the time! The biggest goof is letting your elbows fly out way too wide - that's just asking for shoulder pain! Keep those elbows at about 45 degrees from your body. 

Another rookie mistake is arching your back off the bench like you're trying to do some weird bridge pose. Keep that back flat, or your lower back will hate you tomorrow!

2. Bent-Over Row

Next up, the bent-over row. This move is killer for your back muscles - we're talking lats, rhomboids, and traps. It also works your biceps and forearms, so you're getting a major bang for your buck (image courtesy of Men’s Health). 

This exercise is all about that back, baby! It mainly hits your upper and middle back muscles. If you've got that hunched-over posture from staring at your phone all day (who doesn't?), this exercise is perfect for fixing it! 

Your core gets some love too, so it's like sneaking in a mini ab workout.

To do this move, stand with your feet about shoulder-width apart and grab a dumbbell in each hand. Bend your knees slightly and hinge forward at your hips - think of it like you're trying to show off your booty to someone behind you! 

Keep that back flat and pull the dumbbells up toward your hips, squeezing your shoulder blades like you're trying to hold a pencil between them. Lower the weights back down without dropping them like they're hot. 

And whatever you do, don't round your back like a scared armadillo - that's a one-way ticket to Injury Town!

3. Shoulder Press

To do shoulder press, you'll need to stand or sit with a dumbbell in each hand right at shoulder height. Your palms should face forward like you're showing someone your new manicure (image courtesy of Julie Lohre). 

Press those weights overhead until your arms are straight up - like you're celebrating a touchdown! Then bring them back down slowly. Keep your core tight and try not to lean back.

When you're pressing, don't lock your elbows at the top like they're vault doors - that's way too much stress on your joints! Also, make sure your lower back isn't arching more than a McDonald's logo. 

If anything starts to hurt (and not in the good "I'm getting stronger" way), drop the weight or take a breather.

4. Bicep Curl

Wanna spice things up? Try bicep curls where your palms face forward. Just rotate your palms up as you lift those weights towards your shoulders - these hit your brachialis muscle and make your arms look wider. 

Or go with alternating curls, where you lift one arm at a time like you're a boxer throwing slow-mo punches. These help balance out your muscles and give you better control.

Let's talk about making these curls work even harder for you! If you're just starting out, grab something light and focus on getting the move right before you try to impress anyone. As you get stronger, you can level up the weight. 

Another cool trick is to slow down on the way down - this keeps tension on your muscles longer, which is awesome for growth!

You can also try holding at the top for a sec or two before lowering the weights. This tiny pause feels like forever and makes your muscles work overtime!

5. Tricep Extension

Tricep extensions are crazy good for building arm strength. Everyone's always obsessing over biceps, but your triceps are actually bigger muscles! 

To perform a dumbbell tricep extension, hold a dumbbell with both hands, extend your arms overhead, then bend your elbows to lower the dumbbell behind your head, and straighten your arms to return to the starting position (image courtesy of DMoose). 

Getting positioned right for this is super important unless you want your elbows and shoulders screaming at you later. Make sure your elbows stay put and don't start wandering out to the sides. Keep your core tight so your back doesn't arch. 

If it feels weird or wonky, maybe grab a lighter weight or try sitting down so you're more stable.

6. Lateral Raise

Let's check out the lateral raise, an awesome move for those boulder shoulders. This bad boy targets your side or middle delts and gives your shoulders that wide, capped look that screams "I lift!"

Lateral raises are all about making your shoulders pop! They help make your shoulders super stable and your upper body stronger overall. They also improve how well your shoulders move around, which is a clutch for not getting hurt when you're doing other stuff.

Here's the technique; stand with your feet about hip-width apart and hold a dumbbell in each hand at your sides. With a slight bend in your elbows (don't lock 'em!), lift the weights out to the sides until they're level with your shoulders - like you're a bird spreading its wings! Then bring 'em down slow and controlled. 

Remember, it's not about going super heavy here - it's about feeling the burn and keeping good form. Keep your core tight and don't start swinging the weights around like you're at a rave!

7. Dumbbell Fly

The dumbbell fly move is fantastic for stretching your chest muscles. When you lower the weights out wide, you get this deep stretch in your pecs that's awesome for growth and flexibility. Just don't go so low that your shoulders start to complain (image courtesy of Lyfta). 

Plus, dumbbell flyes help your shoulder joints move better. This is super helpful if you spend all day hunched over a desk or have shoulders tighter than your jeans after Thanksgiving dinner. During flies, your chest does most of the work, but your shoulders and triceps jump in to help out too. 

To do it right, lie on a bench with a dumbbell in each hand. Extend your arms above your chest, then open them out to the sides like you're giving someone a big bear hug. Keep a slight bend in those elbows! Then bring the weights back together at the top like you're clapping without the noise.

8. Renegade Row

The renegade row is a beast of an exercise that hammers your back, shoulders, and core. It's tough as nails but so worth it for building muscle and improving balance at the same time!

This move is insane for your core! While you're rowing one dumbbell up, your abs and everything else have to work overtime to keep you from face-planting. 

It's basically like doing a plank but with extra credit! The stronger your core stays during this, the better you'll hit those back muscles.

Balance is huge in the renegade row. Start in a high plank position with a dumbbell in each hand. Row one dumbbell up toward your hip while balancing on the other arm - like you're trying to start a really old lawnmower! 

Switch sides back and forth while keeping your hips as steady as possible. If it's too tough, no shame in widening your feet for more stability or even dropping to your knees until you build up that strength!

9. Bent-Over Lateral Raise

The bent-over lateral raise is crazy good for hitting those upper back muscles, especially the rear delts. These muscles get ignored so much, but they're super important if you want a balanced upper body (image courtesy of Skimble).

This exercise helps fix that slouchy posture and makes your shoulders more stable, which is key if you don't want to get hurt.

When you're doing the bent-over lateral raise, getting it just right is super important. Stand with your feet hip-width apart and bend your knees a bit. Hinge forward at your hips keeping your back flat - not rounded like a turtle shell! Hold a dumbbell in each hand with your palms facing each other. 

Raise your arms out to the sides until they're level with the floor, then lower them back down slowly. Keep your core tight and don't start flapping your arms like you're trying to take off!

Focus on the squeeze at the top of the movement to really engage those rear delts and upper back muscles.

Plus, staying in control the whole time is crucial. If you find yourself swinging the weights around like you're at a dance party, grab lighter dumbbells and focus on doing it right.

10. Front Raise

The front raise helps make your shoulders more stable - meaning it will be safer and easier to do other lifts without messing up your shoulders.

​To perform a dumbbell front raise, stand with feet shoulder-width apart and hold a dumbbell in each hand with palms facing your thighs. Keeping your arms straight with a slight bend in the elbows, lift the weights forward until they reach shoulder height, and then slowly lower them back to the starting position.

When you're doing front raises, focus on smooth movements - no jerking or swinging! If you're struggling to keep good form, try lighter weights or do the exercise sitting down to stop yourself from using your legs to help lift the weights.

Most importantly, keep your shoulders relaxed and don't let them creep up toward your ears like you just heard something shocking. That just creates unnecessary tension and could mess up your neck and traps.

Why SOLE Dumbbells Crush the Competition

Want to level up your upper body? SOLE dumbbells are designed to give you pro-level results right at home—perfect for everyone from casual lifters to serious athletes.

The complete set comes with pairs of 10 to 40 lb. dumbbells (in 5 lb. increments), so you’re fully equipped for a variety of exercises—no gym required.

Each dumbbell features a rubber-coated hex design to prevent rolling and protect your floors, along with textured, anti-slip handles for a secure grip.

From heavy presses to focused front raises, SOLE dumbbells are built to handle it all, making them a powerful addition to any home workout routine.

Check out our SOLE dumbbells now!

Frequently Asked Questions (FAQ)

How often should I do these workouts?

For most peeps, doing these exercises 2-3 times a week is plenty. This gives your muscles enough time to recover while still making gains.

If you're brand new to working out, start with just 2 sessions a week and work your way up as your body gets used to it. Remember, rest days are when the magic happens - that's when your muscles actually grow!

• Beginner: 2 sessions per week
• Intermediate: 3 sessions per week
• Advanced: 3-4 sessions per week, with varying intensity

What weight dumbbells should I start with?

Start with weights that feel doable but get challenging by the end of your set. For newbies, 5-10 pounds is usually a solid starting point. As you get stronger, gradually go heavier to keep making progress.

The most important thing is keeping good form! It's way better to use baby weights with perfect form than to go heavy and look like a flopping fish!

Start light, go smart. Our SOLE dumbbells range from 5-40 pounds, so you can adjust weights gradually. Beginners: 5-10 pounds for women, 10-20 for men. Pro tip? Good form beats heavy weight every time. 

Can dumbbell workouts replace barbell exercises?

Dumbbells are awesome, but they might not completely replace barbells for everyone. Dumbbells give you more freedom to move and help fix muscle imbalances where one side is stronger than the other. 

But barbells let you lift heavier weights and can target certain muscle groups more directly.

How do I prevent injury?

To avoid getting hurt, always warm up before jumping into your workout and cool down after. Focus on keeping good form throughout each exercise, and listen to your body. If something feels wrong or painful, stop and check your technique.

It's also super helpful to work with someone who knows their stuff, at least at the beginning, to make sure you're doing everything right!

Are dumbbell workouts suitable for beginners?

Yes, dumbbell workouts are perfect for beginners because they're super versatile and pretty easy to learn. Start with lighter weights and focus on getting the moves down before trying to lift heavy.

Remember, everyone starts somewhere! Be patient with yourself and enjoy the process of getting stronger and healthier. For more help, check out this upper body dumbbell workout plan.