While abs and glutes workouts may get a bit more attention on social media these days, it's equally important to show your upper body some love. That's because building upper-body strength can help improve your posture, support mobility, reduce injury risk, allow you to more easily tackle everyday tasks (think: carrying groceries to lifting something heavy off a high shelf), and generally support your health and well-being.
Keep in mind, "upper body" is a pretty broad category, which includes all the muscles in your chest, back, and shoulders. We're talking muscles like your trapezius, rhomboids, deltoids, latissimus dorsi, pectorals, rotator cuff, biceps, triceps, and more.
A solid upper-body workout will include exercises that work a wide range of those muscle groups. Or, breaking up your upper-body days to focus on chest and back, then arms and shoulders, is another great way to make sure you're hitting all the important muscles. And, while we love a good bodyweight routine, adding a dumbbell to the mix can be a great way to build strength and muscle.
To help you get started, we've rounded up the nine best dumbbell upper-body exercises. Our recommendation: choose five exercises below, then complete three sets of eight to 12 reps of each.
Dumbbell Bench Press
This classic chest builder is a must for any upper-body routine. Lie on a flat bench with a dumbbell in each hand, palms facing forward. Press the weights up until your arms are fully extended, then lower them back down with control. The bench press targets your pectorals, anterior deltoids, and triceps, making it a powerhouse move for building strength and definition in your upper body. Keep your core engaged and avoid arching your back excessively—this isn’t a yoga pose, folks.
Bent-Over Dumbbell Row
If you want a strong, sculpted back, this exercise is your best friend. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips, keeping your back flat, and let the weights hang toward the floor. Pull the dumbbells up toward your ribcage, squeezing your shoulder blades together at the top. Lower them back down slowly. This move hammers your lats, rhomboids, and traps while also engaging your biceps and core. Pro tip: Imagine you’re trying to crack a walnut between your shoulder blades for maximum contraction.
Shoulder Press
Strong shoulders aren’t just for show—they help with everything from lifting overhead to keeping your posture in check. Sit or stand with dumbbells at shoulder height, palms facing forward. Press the weights straight up until your arms are fully extended, then lower them back down with control. The shoulder press primarily targets your deltoids but also recruits your triceps and upper chest. If you’re new to this move, start light—nobody wants to be that person who can’t brush their hair the next day.
Dumbbell Bicep Curl
no dropping like they’re hot. This isolation move zeroes in on your biceps, helping you build those coveted "guns." Just remember, swinging the weights like a pendulum won’t do you any favors—control is key.
Tricep Kickback
If you’re tired of waving goodbye with flabby arms, this exercise is for you. Hinge at your hips with a dumbbell in one hand, elbow bent at 90 degrees. Extend your arm straight back, squeezing your tricep at the top, then return to the starting position. This move isolates your triceps, helping to tone the back of your arms. Bonus: It also sneaks in some core engagement since you’re holding a bent-over position. Just don’t let your back round—keep it flat like a pancake.
Lateral Raise
Want shoulders that look like they could hold up the world? Lateral raises are your go-to. Stand with dumbbells at your sides, palms facing in. Lift the weights out to the sides until they reach shoulder height, then lower them back down slowly. This move targets your medial deltoids, giving your shoulders that rounded, athletic look. Warning: It burns so good, but going too heavy can turn your form into a hot mess—start light and focus on control.
Front Raise
Another shoulder-shaping staple, the front raise helps build your anterior deltoids. Hold dumbbells in front of your thighs, palms facing your body. Lift the weights straight up to shoulder height, then lower them back down with control. This move is great for balancing out your shoulder development, especially if you’ve been hitting the bench press hard. Just don’t let momentum take over—no wild swinging unless you’re auditioning for a windmill role.
Dumbbell Fly
For a deep chest stretch and muscle activation, dumbbell flies are a winner. Lie on a bench with dumbbells extended above your chest, palms facing each other. Lower the weights out to the sides in a wide arc, keeping a slight bend in your elbows, then bring them back up. This move emphasizes your pectorals while also engaging your shoulders and stabilizing muscles. Keep the movement controlled—this isn’t the time to test how far you can stretch before something pops.
Upright Row
This compound move hits your shoulders, traps, and biceps all at once. Hold dumbbells in front of your thighs, palms facing your body. Pull the weights straight up toward your chin, keeping them close to your body, then lower them back down. Upright rows are great for building upper-body strength, but be cautious if you have shoulder issues—some folks find them uncomfortable. If that’s you, swap them out for lateral raises instead.
Now that you’ve got the moves, it’s time to put them into action. Mix and match these exercises to keep your workouts fresh and challenging. And remember, consistency is key—Rome wasn’t built in a day, and neither were sculpted shoulders. Stick with it, and you’ll be repping out these dumbbell exercises like a pro in no time.
