
Build strong, defined arm and back muscles with this all-standing sweat session: the best upper body dumbbell workout. This no-repeat and all-standing arm workout is a fun way to build strength in every muscle in the upper body. All you need is a pair of dumbbells and 20 minutes to target the chest, back, biceps, triceps and shoulders.
Biceps, triceps, back, chest and shoulders – this upper body dumbbell workout targets it all, without hitting the mat or repeating exercises.
These are the best dumbbell arm exercises, combined in an engaging no-repeat format. Each circuit focuses on a different part of the upper body, and includes two to three upper body strength training exercises designed to build strong arms.
Each exercise is performed from a standing position, similar to our popular Standing Lower Body Workout and Standing Ab Circuit.
Standing exercises are an effective and accessible way to train if you can’t or dislike getting up and down from the ground during workouts. That also makes this a great workout for pregnancy and beginners.
Add this arms and shoulders workout to your weekly routine to build muscle definition, increase strength, and burn fat.
Build upper strength and muscle definition with this 20-minute arm day workout.
A complete arm workout targeting every muscle group in the upper body: the shoulders, biceps, triceps, back and chest.
Add this upper body workout for women to your home workout plan 1-2 times per week to build and maintain strength in the upper body.
Medium to Heavy Set of Dumbbells. I recommend between 5-30 lbs depending on your fitness level. We used 10, 15 and 20 lb dumbbells in today’s workout. Option to drop weights at any point and perform these exercises with just your bodyweight.
Follow along with the guided Standing Upper Body Dumbbell Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
CIRCUIT ONE: SHOULDERS
1. Alternating Arnold Press
2. Alternating Front Raise
3. Lateral Raise and Half Bicep Curl
CIRCUIT TWO: BICEPS
1. Bicep Curls
2. Flip Grip Curls
3. Two Back Rows and Two Bicep Curls
CIRCUIT THREE: BACK
1. Single, Single, Double Reverse Grip Rows
2. Single Arm Back Rows
3. Back Fly and Straight Arm Pullback
CIRCUIT FOUR: TRICEPS
1. Overhead Tricep Extensions
2. Alternating Tricep Kickbacks
CIRCUIT FIVE: CHEST
1. Alternating Standing Chest Fly
2. Halo and Lateral Dumbbell Press Out
3. Dumbbell Punches
Targets: All three heads of the deltoids, also known as your shoulder muscles. Core and low back are also engaged.
Targets: The bicep muscles (front of your arm), specifically the brachialis (mid-arm) and brachioradialis (forearm).
The flip-grip curl is a bicep exercise that hits both heads of the muscle by combining a supine grip curl and a hammer curl.
Targets: Upper back, mid-back, biceps, hamstrings, glutes and core. This move is particularly effective for engaging the latissimus dorsi (or lats), the largest back muscle).
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.
The standing chest fly is one of the only chest exercises that can be done from a standing position. This is a great alternative to push ups if you have wrist pain, or chest presses if you can’t lie on your back.
Dumbbells are an extremely effective tool for building strength in every muscle in the upper body. If your goal is to improve definition in your arms, reach for heavy weights. You’ll know you chose the right weight if the last 2-3 reps in a set are challenging to complete with good form (The American Council on Exercise).
The most effective upper body workouts focus on compound exercises, or exercises that hit multiple muscles in the upper body at once. This is the most efficient way to train, as it both increases muscle engagement and saves time. You can also add on upper body isolation exercises (or exercises that focus on a specific muscle group) such as bicep exercises, shoulder exercises, back exercises, tricep exercises and chest exercises to address muscle imbalances or weaknesses.
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