Tone up your arms, shoulders, chest and upper back with these simple dumbbell exercises. Do each one for one minute for a quick and effective upper body workout.
1. Over Head Wide Press
The dumbbell overhead wide press is a shoulder press variation performed with the elbows flared wider than a standard press. It shifts more emphasis on to the top of the shoulders while still building pressing strength.
Using dumbbells forces each arm to stabilise independently. This recruits smaller stabiliser muscles around the shoulder joint and can improve joint control.
2. Lateral Raises
Dumbbell lateral raises are one of the best isolation exercises for building the middle (lateral) deltoids, which builds shoulder strength and stability. It also uses the forearm muscles and core for lifting.
3. Biceps Curl
The biceps curl is a foundational arm exercise that targets the biceps brachii, helping build arm size and strength while allowing each arm to work independently. It helps to correct arm imbalances and elbow joint health.
4. Hammer Curl to Shoulder Press
The hammer curl to shoulder press is a compound combo move that blends an arm curl with an overhead press. It builds biceps, shoulders, and coordination while saving time in your workout. It also works triceps and forearms.
5. Reverse Fly to Press Back
The reverse fly is an isolation exercise that targets the rear deltoids and upper back. It’s essential for balanced shoulders and better posture. It works shoulders, chest and upper back.
6. Arnold Press
The Arnold press is a shoulder press variation popularised by Arnold Schwarzenegger. It adds a rotating motion to the standard dumbbell press, increasing shoulder activation and range of motion. It works, deltoids, triceps, upper chest and core.
7. Peck Deck
This movement is essentially a standing dumbbell chest press that mimics the pec deck’s “hugging” motion. It trains the chest through horizontal adduction while requiring more stability than the machine. It works the pectorals, front deltoids, triceps and core.
8. Triceps Kickback
The triceps kickback is an isolation move where you hinge forward and extend the arm straight back. It targets the triceps, especially the lateral and long heads, and is best used for shaping and finishing the arms. It helps under arm definition and elbow joint strength.
Bio – Keep Fit with Michelle is a friendly, community-focused fitness centre based at Mappleborough Green Village Hall, in between Redditch and Studley. She helps people of all ages stay active, improve wellbeing, and enjoy exercise in a supportive, welcoming environment.