By I will not say much in this post. But I can say that the upper body is most attractive when it is trained well and when it is trained hard.
Simply, I have brought to you some upper body dumbbell exercises that help you train your body and are also easy to perform at home.
1. Dumbbell Chest Press
It is a home alternative to bench press to perform at home.
Target muscles: Chest (primary), triceps, front shoulders
Sets: 3-4
Reps: 10-12
How to do it
- Lie on the floor or bench holding dumbbells at chest level
- Press weights upward until arms are straight
- Lower slowly and repeat
2. Dumbbell Shoulder Press
One of the shoulder exercises to build strong and rounded shoulders.
Target muscles: Shoulders (primary), triceps, upper chest
Sets: 3-4
Reps: 10-12
How to do it
- Sit or stand holding dumbbells at shoulder height
- Press weights overhead until arms extend
- Lower slowly back to start
3. Dumbbell Bent-Over Row
It is one of the most important exercises for building a strong back at home.
Target muscles: Upper back, lats, biceps
Sets: 3-4
Reps: 10-12
How to do it
- Bend forward with a straight back
- Pull dumbbells toward your waist
- Squeeze shoulder blades together
4. Dumbbell Bicep Curl
Try this to build strong arms muscle.
Target muscles: Biceps (primary), forearms
Sets: 3
Reps: 12-15
How to do it
- Hold dumbbells at your sides
- Curl weights up toward shoulders
- Lower slowly
5. Hammer Curl
It is an exercise which targets your outer biceps and forearms.
Target muscles: Biceps, brachialis, forearms
Sets: 3
Reps: 12-15
How to do it
- Hold dumbbells with palms facing inward
- Curl weights up while keeping elbows close
- Lower slowly
6. Overhead Tricep Extension
It is a great exercise for building your tricep muscle.
Target muscles: Triceps (primary)
Sets: 3
Reps: 12-15
How to do it
- Hold one dumbbell with both hands overhead
- Bend elbows to lower weight behind head
- Extend arms back up
7. Dumbbell Lateral Raises
It is one of the best exercise for building wider shoulders.
Target muscles: Side shoulders (lateral delts)
Sets: 3
Reps: 12-15
How to do it
- Hold dumbbells at sides
- Raise arms to shoulder height
- Lower slowly
8. Dumbbell Front Raises
It targets the front shoulder muscle.
Target muscles: Front delts, upper chest
Sets: 3
Reps: 12-15
How to do it
- Raise dumbbells in front of body
- Lift to shoulder height
- Lower slowly
9. Dumbbell Reverse Fly
It is a must have exercise for upper back and rear shoulders.
Target muscles: Rear shoulders, Upper back
Sets: 3
Reps: 12-15
How to do it
- Bend forward slightly with a straight back
- Hold dumbbells hanging below shoulders
- Raise arms out to the sides like wings
- Squeeze shoulder blades together and lower slowly
Here are the 9 best dumbbell exercises to do at home. If you want to know about some other home workout exercises. You can check out my other post on upper body workout at home