If you want to build real upper-body strength, a reliable dumbbell workout is a must. Bodyweight workouts can take you far, but adding resistance with extra weight is what helps strengthen your arms, back, and chest—and stay that way.
Fixed and adjustable dumbbells are a great choice for external load because they’re typically easier to find and less expensive than other types of free weights, like kettlebells and barbells. Adjustable weight options also give you the flexibility to change the amount of weight when you want, and progress without needing to buy new dumbbells. They’re easy to master, even if you’re new to strength training, making them a solid choice for beginner strength exercises.
So, once you’ve committed to dumbbells, what’s the best way to strengthen your upper body? You’ll want a routine filled with compound moves that hit all the major muscles, including your lower and upper chest; upper, mid, and lower back, and the front, middle, and rear of your shoulders, certified personal trainer Francine Delgado-Lugo, CPT, movement and strength coach and cofounder of Form Fitness Brooklyn, tells SELF. For a really comprehensive workout, you’ll also want to include isolation exercises too. These give attention to some of the smaller muscles, like your biceps, triceps, and forearms, she says.
In this upper-body dumbbell workout created by Delgado-Lugo, you’ll target all of these areas. And you’ll focus primarily on two basic movement patterns to get it done: pushing and pulling.
With pushing exercises, you’ll work the front of your body, including your chest, shoulders and triceps. These are the main muscles that help with that pushing motion. Pulling exercises target your lats, lower traps, rhomboids, and biceps. No major muscle group in the upper body will be left untouched with this routine. The key to making this a balanced and effective workout is to use a moderately heavy dumbbell that feels challenging for the number of suggested reps, says Delgado-Lugo.