Dumbbells typically offer a better range of motion than barbells, allowing you to build … You might not look exactly like Arnold after these exercises, but you will tone up quite nicely after performing this comprehensive workout at home with your dumbells. Dumbbell Bent-Over Row Hold at the top for a few seconds, then release weights back down toward the floor. This one is perfect for beginners and advanced athletes. Or maybe you just want to switch things up and try something totally different. Think again. The muscles in the middle of the upper back are strengthened, helping to improve your posture significantly. This one addresses the arm, the front of the shoulder, and the pecs, perfecting the look of your upper body. Raise it above your head, then lower behind you. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion. Perform a second rep with arms straight out to sides, fully extended. 10 Dumbbell Upper Body Exercises You Can Do At Home 1. Your upper body will boost all other workouts; swimming, for instance, is enhanced when your upper body muscles help propel you through the pool more efficiently. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Your information has been successfully processed! Palms should be facing each other. All you’re going to need are a few dumbbells. Curl the weights up toward your shoulders, keeping your elbows close to your body. To perform a chest fly: Be careful with this one; you’ll want to start with light weights and progressively work up to heavier ones as you maintain proper form and gain strength. A strong and healthy back is essential for developing good posture. To perform a bent-over row: To make the workout tougher, try doing dumbbell bent-over rows while maintaining a pushup position. Switch up your routine with these athlete-approved WODs. Weight training the muscles of the upper back helps you to stand up straight and tall, helping your spine stay in alignment. Start by standing tall, a light set of dumbbells in your hands. Although some exercises begin with a negative contraction (such as the DB bench press) and some with a positive contraction (such as the DB curl) the way “tempo” is approached remains fixed. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Aging can lead to bone loss and weakness, so resistance training is a preventative measure against bone loss. It targets the muscles of the triceps, lats, and pecs, and it doubles as a feel-good stretch for the upper body. Repeat 2-3 sets of 10-12 reps. Start with either a single weight in both hands, or one weight in each hand. Don’t think you can get an effective workout using just a couple of dumbbells? Bring weight(s) up overhead and lower slowly behind you, then back up to a fully extended position. If exercise machines and barbells are not an option, there’s still an exceptional way to get in a solid, upper-body, muscle-building workout. Avoid touching the floor, as the pressure on your wrists may cause injuries. Reverse your position and lower dumbells to your chest once more, rotating the palms back in so that they are once more facing your chest. Raise straight arms with dumbbells extended straight out, then back down. Lower the dumbbells out to your sides, keeping a bend in your elbows so that your arms form a wide arc. Lower dumbbells toward your chest until your upper arms are parallel to the floor, then extend upward again. There is nothing quite like the feeling of reaching new fitness goals and achieving new levels of strength. Bend over at the waist, keeping your core tight and your arms hanging down toward the floor. Start by holding one weight at your chest in front of your body. Make sure that your palms are facing away from your body. Stand tall or sit down on a chair or bench, dumbbells hanging at your sides. Lift your arms as if you were flying with wings, squeezing the muscles around your shoulder blades. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Thanks to an array of highly effective, targeted moves that can be performed pretty much anywhere, DBs offer a host of exceptional ways to strengthen and build most every muscle throughout your body.