5 Explosive Upper Body Workout With Dumbbells - Arms, Back and Chest

Working with free weights to build the upper body is one of the most effective ways to develop a robust physique. Free weights are extremely beneficial over other gym equipment as they not only activate the target muscle group but also train a slew of other stabilisation muscles associated with the movement.

Particularly, one should include training programs focussed on dumbbells for they help in providing better isolation when compared to the regular barbell, allowing the user to fine-tune the workouts based on their needs.

However, one should always be careful while training with dumbbells as selecting an improper weight could lead to a serious injury. Beginners are advised to train with free weights under expert supervision.

In addition, perform a proper warm-up before the workout program and have a healthy diet that is rich in protein as it crucial for muscle building and recovery.

Without further ado, let us look closer at the five effective dumbbell exercises that one could add to their training program to build a strong and muscular upper body.

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#1 Dumbbell Bench Press

The bench press is often seen as the staple exercise to build all the regions of the pectoral muscles. Additionally, the exercise tones the biceps, triceps and the muscles in the forearm region.

Instructions:

Step 1: Lie down on a flat bench and secure dumbbells in both the hands. Secure dumbbells in both the hands and position them such that they are perpendicular to the floor. Ensure that the palms are facing away from the body throughout the duration of the exercise.

Step 2: Gradually lower the dumbbells until they are just inches above your chest.

Step 3: Pause for a second and return to the starting position.

Repeat the exercise for the recommended number of times.

Important tip: Follow a proper form while performing this exercise as an improper movement could lead to a serious rotator cuff injury.

Next up: Shoulder Press

#2 Shoulder Press

As the name says, the shoulder press is a wonderful exercise to build all the three heads of the deltoid muscles. Additionally, the exercise activates the biceps and forearms as well.

Instructions:

Step 1: Sit on a flat bench with back support and hold dumbbells in both the hands. Position the arms overhead in a fully extended position. Ensure that the palms are facing away from the body throughout the duration of the exercise.

Step 2: Without moving the upper body, gradually lower the dumbbells until they are in line with the head. In this position, the upper arms must be perpendicular to the torso, and the forearms must make a 90-degree angle with the upper arms.

Step 3: Hold for a moment and return to the initial position.

Perform the exercise for the recommended number of times.

Important tip: Perform the standing version of this exercise for added resistance and improved customisability. However, people with lower back problems must exercise caution while performing this exercise.

Next up: Overhead Triceps Dumbbell Extension

#3 Overhead Triceps Dumbbell Extension

The overhead triceps dumbbell extension is extremely effective in toning the long head of the triceps. Additionally, the exercise activates the biceps and forearms for a complete arm workout program.

Instructions:

Step 1: Stand straight with your feet positioned shoulder-width apart. Use both the hands to grab the underneath of the dumbbell and hold it overhead. In this position, the arms must be in a fully extended position, and the elbows must be close to the body.

Step 2: With stationary upper arms, lower the weight behind the head until the forearms touch the biceps.

Step 3: Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important tips: Perform the one-arm overhead dumbbell extension for a more isolated workout experience. Do not use momentum to lower the weights as it could lead to a serious rotator cuff injury.

Next up: Concentration Curls

#4 Concentration Curls

The concentration curl is the go-to exercise for anyone who is looking to build bigger and muscular biceps. Moreover, the unique motion of the workout also activates the wrists and the forearms.

Instructions:

Step 1: Sit on a flat bench and plant your feet firmly on the floor. Hold the dumbbell with your left hand and position it between your legs. In this position, the arm must be in a fully extended position.

Step 2: With a stationary upper arm, curl the dumbbell towards the ceiling until the dumbbells are almost in line with the shoulders.

Step 3: Hold for a moment and return to the starting position.

Perform the exercise for the recommended number of times. Repeat the same motion using the other hand to train the other set of biceps.

Important tip: For maximum efficiency, do not sway your body while performing the concentration curls.

Next up: Shoulder Shrugs

#5 Shoulder Shrugs

The shoulder shrugs are very effective in toning the trapezoid muscles found in the upper back region. The exercise also activates the forearms and improves the wrist strength. Moreover, with its simple motion, the exercise could be performed by even beginners and casual trainers.

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart. Secure dumbbells in both the hands and place them on the side, parallel to the body. The palms must be facing each other throughout the duration of the exercise.

Step 2: With a stationary torso, gradually raise the shoulders until you feel a stretch in the upper back region.

Step 3: Hold for a second and return to the starting position. Ensure that the elbows are close to your body throughout the duration of the exercise.

Repeat the exercise for the recommended number of times.

Important tip: Do not sway your body while performing the shoulder shrugs.