Upper Body Dumbbell Exercises

Dumbbell Exercises: The following lists some of the most basic dumbbell exercises for the back, chest, shoulders and arms. Some equipment you may need for the upper exercises include dummbbells, a stability ball, and a bench or chair.

Back and Chest Ball Chest Press Dumbbell Bench Press Dumbbell Fly Ball Dumbbell Rows Dumbbell Rows

Biceps and Triceps Ball Dumbbell Curls Seated Dumbbell Curls Hammer Curls Ball Triceps Extensions Dumbbell Kick Backs

Shoulders Dumbbell Lateral Raise Ball Shoulder Press Seated Shoulder Press Dumbbell Front Raise

Chest Dumbbell Exercises

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Ball Chest Press

Lie down face up on a stability ball between the shoulder blades, resting your head on the ball. Keep shoulders, hips and knees all in line. Contract or squeeze your glutes and draw the belly button in. Hold a dumbbell in each hand at chest level. Press the dumbbells up and together extending the arms. Lower slowly and repeat.

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Dumbbell Bench Press

Lie down face up on a flat bench. Knees bent at 90 degrees and feet on the floor, shoulder width apart and pointing straight ahead. Draw your belly button in. Hold a dumbbell in each hand with an overhand grip and hands a little wider than shoulder width. Press the weight up vertically extending the arms. Lower slowly with control until you feel a slight stretch in the chest.

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Dumbbell Flys

Lie down face up on a bench and hold a dumbbell in each hand. Knees bent at 90 degrees and feet shoulder width apart pointing straight ahead. Draw your belly button in. Hold dumbbells to sides with arms slightly bent and just untill you feel a slight stretch in the chest. Bring dumbbells together in a hugging motion untill they touch. Lower slowly and repeat.

Back Dumbbell Exercises

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Ball Dumbbell Rows

Lie face down on a stability ball under your abs. Hold a dumbbell in each hand and keep legs straight with feet pointed down and toes on the ground. Keep your belly button drawn in and buttocks and quads tight. Bring the dumbbells toward your armpits. Slowly return to start position and repeat.

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Dumbbell Rows

Hold a dumbbell in one hand with palm facing in and arm fully extended. Place your opposite knee on the chair or bench and hold on with hand for support. Place the other foot on the floor and knee should be slightly bent. Keep your belly button drawn in. Bring the dumbbell toward your armpits or as high as you can. Slowly return to start position and repeat.

Biceps and Triceps Dumbbell Exercises

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Ball Dumbbell Curls

Sit on a stability ball with feet shoulder width apart feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Curl the weight up and slowly lower. Alternating instructions: Curl the right arm up and while lowering simultaneosly curl the left arm up.

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Seated Dumbbell Curls

Sit at a bench or chair. Hold a dumbbell in each hand with arms hanging to your sides with your palms facing out. Feet should be on the floor, shoulder width apart pointing straight ahead. Draw belly button in. Curl arms up slowly keeping your back straight. Slowly lower and repeat.

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Hammer Curls

Stand with feet shoulder width apart and feet pointing straight ahead. Hold a dumbbell in each hand with your palms facing eachother. Draw belly button in. Raise your forearms together. Or raise alternate arms, one arm up as the other arm goes down. Lower slowly and with control. Repeat.

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Ball Triceps Extensions

Lie down face up on a ball under your shoulder blades. Bend your knees and feet should be pointing straight ahead on the floor. Your hips and knees should be in line with each other. Hold a dumbbell in each hand with elbows flexed and in line with shoulders. Draw your belly button in. Extend your elbows until your arms are straight, keeping your arms in line with your shoulders. Slowly lower and repeat.

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Dumbbell Kick Backs

Start in a bent over position on a chair or bench with your one hand and knee placed on the bench or chair. Make sure your back is straight and not rounded. Hold a dumbbell in one hand, tucking your upper arm by your body. Draw belly button in. Start at a 90 degree angle and fully extend your arm. Lower slowly and with control. Repeat.

Shoulders Dumbbell Exercises

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Dumbbell Lateral Raise

Stand with feet shoulder width apart feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Raise both arms, thumbs up, until your hands reach shoulder level. Slowly return to start and repeat. Recommendation: To improve balance, perform this while balancing on one leg.

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Ball Shoulder Press

Sit on a stability ball. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each had shoulder level. Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat. Alternating Instructions: Extend right arm overhead untill fully extended, lower slowly and simultaneously extend left arm.

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Seated Shoulder Press

Sit at a bench or chair. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each hand at about shoulder level. Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat.

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Dumbbell Front Raise

Stand with feet about shoulder width apart. Hold a dumbbell in each hand. Place arms against the front of the thighs or slightly to the side. Draw belly button in. Lift your arms up directly in front of you to about eye level Keep your back straight. Slowly return back to start and repeat.

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