Best Dumbbell Exercises For Upper Body To Highlight Your Body In 2021

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upper body dumbbell exercises
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So, you want to know what the upper body dumbbell exercises. Resistance training, also known as strength training, is an essential component of any exercise routine. especially in the upper body. Regular exercise of the upper muscles (arms, back, chest, shoulders, abdomen) is vital to maintaining upper body strength and giving your muscles definition.

The benefits of upper body exercises go well beyond specific muscles.

Building strength in your upper body makes daily tasks easier to perform. but also helps strengthen bones and gives you better endurance.

You can perform resistance exercises anywhere in your home or in the gym. To help you get started with changing your upper body.

we have compiled some of the best upper body dumbbell exercises that you can do anywhere, anytime with some simple equipment.

Equipment You Will Need:

An exercise mat, resistance ropes of different strengths, two or three sets of dumbbells of different weights, flat chair.

Warm-up first.

The easiest and most effective way to prepare your body for exercise. is to warm up first by doing exercises that increase blood circulation and target the muscles that will work.

For upper body exercises, this might mean doing arm circles, hand movement in all directions, and spine rotation.

Also, performing gentle cardio movements, such as walking or jogging, can increase your heart rate and increase blood flow.

The suggested duration for warm-up exercises ranges from 8 to 10 minutes. Once you warm up, you can start focusing on specific exercises for your arms, back, chest, and shoulders.

The upper body muscles also help with a variety of daily tasks, such as lifting or pushing things.

In this article that we have in hand. We will show you the best dumbbell exercises for upper body. Which helps to highlight and divide better.

Well, let’s move on to the most powerful dumbbell exercises For upper body.

Best upper body dumbbell exercises.

Dumbbell upper body exercises mean exercises that target the upper body muscles.

This type of exercise relies on the use of dumbbells in every step of the exercises.

These exercises strengthen the upper body muscles and highlight their beauty. Among the most popular exercises used when doing dumbbell exercises for upper body are the following:

  • Dumbbell curls.
  • Triceps kickback.
  • Triceps dip.
  • Resistance band pull apart.
  • Two-arm dumbbell row.
  • Wall angels.
  • Chest press.
  • Mountain climbers.
  • Dumbbell front raise.
  • Dumbbells Shoulder Press.

How to do upper body dumbbell exercises.

Arm exercises:

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1- Dumbbell curls.

Dumbbell Exercises For Upper Body

Exercise targeting the biceps (biceps muscle).

  • Stand or sit with a dumbbell in each hand, arms by your side, feet apart.
  • Keep your elbows close to your torso and rotate the dumbbells so that your palms face your body.
  • This is your starting position. Squeeze the muscle while it’s contracting.
  • Pause at the top, then lower your hands to the starting position.
  • Complete 3 sets of 12 repetitions.

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2- Triceps kickback.

Dumbbell Exercises For Upper Body

An exercise that targets the triceps muscle (muscle of the triceps).

  • Stand with a dumbbell in each hand.
  • Keep your knees slightly bent with your spine straight and continue forward at your waist so that your torso is parallel to the floor.
  • Keep your head in a straight line with your spine and upper arms close to your body and bend your forearms forward.
  • As you exhale, hold your arms in a steady position while straightening your elbows by pushing your forearms back. and engaging the triceps muscle.
  • Stop, breathe in, and return to the starting position.
  • Complete 3 sets of 10 to 12 repetitions.

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3- Triceps dip.

Dumbbell Exercises For Upper Body

One of the best upper body exercises, targeting the triceps muscle in addition to the shoulder muscle.

  • Sit on a sturdy chair. Put your arms at your sides and your feet on the floor. With your palms facing down by your hips, grip the front of the seat.
  • Move your body away from the chair while holding the seat. Your knees should be slightly bent and your buttock muscles lower to the floor. Your arm should be fully extended, supporting your weight.
  • Lower your body so that your elbows form a 90-degree angle.
  • Pause at the bottom, push your body to the starting position, and press the triceps muscle at the top.
  • Repeat the exercise for 3 sets of 10 to 1.

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Back exercises:

1. Resistance band pull apart.

exercises for upper body

One of the most powerful upper body exercises, this exercise targets the back. and shoulder muscles, in addition to the biceps and triceps muscles.

  • Stand up straight and place your arms in front of you at chest height.
  • Hold the resistance tape firmly in your hands so that the tape is parallel to the ground. Keeping arms straight.
  • Pull the tape toward your chest by moving your arms outward.
  • Start this movement in the middle of your back. Keep your spine straight.
  • Pause for a while, then slowly return to the starting position.
  • Repeat the exercise for 3 sets of 10 to 15 repetitions.

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2. Two-arm dumbbell row.

exercises for upper body

A very important exercise that targets the back muscles, the biceps, the triceps muscles, and the shoulders.

  • Hold a dumbbell in each hand, keeping your feet shoulder-width apart.
  • Bend your knees slightly and bend your torso forward at the waist.
  • Your arms should be extended with dumbbells close to your knees.
  • Keep your upper body steady, tie your back muscles, bend your arms, and pull dumbbells to your side toward your chest.
  • Stop and squeeze the muscle a little on top.
  • Slowly return the weights to the starting position.
  • Repeat the exercise 10 to 12 times. For three 3 groups.

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3. Wall angels exercise.

dumbbell exercises for upper body

One of the easiest upper-body exercises, this exercise targets the lateral muscles of the back. in addition to the shoulder and neck muscles.

  • Stand with your butt, upper back, shoulders, and head pressed firmly against a wall. Your foot can be positioned slightly away from the wall to help you position your body properly.
  • Keep your knees slightly bent, with your arms extended directly over your head, straight up against the wall. This is your starting position.
  • Squeeze the muscles in the middle of your back as you pass your arms down toward your shoulders. Keep your body firmly pressed against the wall throughout the movement.
  • Move your arms down the wall until they are slightly below the shoulders. Hold this position for a while, then move your arms back to the starting position while still applying pressure to the wall.
  • Repeat the exercise 3 sets of 15 to 20 times.

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Chest exercises:

1. Chest press exercise.

dumbbell exercises for upper body

One of the best upper body exercises, this exercise targets the chest muscle in the first place. as it works the front shoulder muscles and the triceps muscle as auxiliary muscles.

  • Lie on a flat chair or an exercise mat with his knees bent and a light dumbbell pulled in each hand.
  • Extend your elbows to a 90-degree position with your arms at shoulder level.
  • Take a deep breath and on exhale, extend your arms nearly until it touches the dumbbells.
  • Pause and return to the starting position.
  • Repeat the exercise 3 sets of 10 to 15 repetitions.

2. Mountain climbers.

Upper Body Dumbbell Exercises

This exercise targets the chest muscles, abdomen, shoulders, arms, back, and front muscles of the leg. and it is considered one of the most important upper body exercises.

  • Place your hands on the floor under your shoulders and slightly bend your waist.
  • Quickly put your right knee in toward the chest and pull it back.
  • Pull the left knee towards your chest and start rotating the legs at a brisk pace.
  • Repeat the exercise for 20 to 40 seconds for 3 sets.

Best Dumbbell Exercises For Chest With videos In 2021

Shoulder Exercises:

1. Dumbbell front raise exercise.

Upper Body Dumbbell Exercises

An exercise that targets the front shoulder muscles and the forearm muscle as an auxiliary muscle.

  • Hold a light dumbbell in each hand.
  • Place dumbbells in front of your upper legs so that your elbows are straight or slightly bent.
  • Lift the dumbbell forward and up until the arms are above the horizontal.
  • Lower your hands to the starting position.
  • Repeat the exercise from 10 to 15 repetitions of 3 sets.

2. Dumbbells Shoulder Press Exercise.

Upper Body Dumbbell Exercises

It is one of the combined exercises that target more than one muscle. this exercise is ideal for a group of muscles in the upper body, especially the side and front muscles of the shoulder.

  • Stand up straight, taking care not to arch your back.
  • Carry two pairs of dumbbells of a suitable weight for you.
  • Lift the dumbbell, keeping the arms together slightly when pushing up.
  • Go down slowly and keep your arms at one level with the shoulder.

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Important advice for upper body dumbbell exercises.

1. Do warm-up and cool-down exercises: Warming up before doing any resistance exercises. not only gets your body ready for exercise but also reduces the risk of injury.

Spend at least 5 to 10 minutes engaging in some form of cardio exercise or dynamic stretches.

2- Focus on your model: When you first start a specific exercise routine, your focus should be on your model or technique.

You can start gaining weight or do more sets.

3- Engage your heart: Each of these exercises requires core strength to support your lower back.

To stay safe, make sure to engage your abdominal muscles before performing any movement and continue to engage them throughout the exercise.

4- Stop if you feel pain: If you feel pain while performing these exercises, stop and evaluate the problem.

If the discomfort is due to improper form, consider working with a personal trainer.

If your pain persists even after correcting your shape, follow up with your doctor or physical therapist.

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Conclusion:

Upper body exercises include a long list of benefits. Such as boosting muscle strength and endurance in your arms, back, chest, and shoulders. It also helps you burn calories, reduce the risk of injury, and build stronger bones.

For best results, try to do upper body exercises a few times a week.

Start slowly with fewer reps and sets, and gradually increase exercise strength as you build up your strength.

So if you want to learn more about dumbbell exercises…

Source: 1,2,3

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