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Dumbbell Back and Arm Exercises

You Can Sculpt Your Back and Arms (and Get Stronger) With These 12 Exercises

Nov 12 2019

If your goal is to carry all your groceries inside without making multiple trips, to have arms as sculpted as Angela Bassett's, or improve your upper-body strength, you need to dedicate more time to strengthening your upper body. Generally speaking, consistently doing at least two strength sessions a week with an emphasis on upper-body strength, you should begin to see improvements in your strength in a minimum of six weeks.

There are a lot of great upper-body exercises you can do, and this guide is going to focus specifically on targeting your arms and back. This is not an upper-body workout, so don't make the mistake of doing all these moves at once. If you want to put some of these exercises to the test, implement three to five moves from this list into your upper-body or total-body workout routine. Check them out ahead.

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1. Single-Arm Row

  • Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
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2. Renegade Row

  • Start in high plank, each hand holding onto a dumbbell that is resting on the floor. Move feet wider than shoulders.
  • Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips facing down.
  • Lower weight for one rep; repeat on the opposite side.
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3. Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
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4. Bent-Over Reverse Fly

  • Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joints.
  • Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
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5. Bent-Over Row

  • Lean forward, and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
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6. Hammer Curl

  • Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
  • Begin by bending at your elbows and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
  • Slowly lower the weights back to starting position.
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7. Upright Row

  • Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis with knees slightly bent.
  • Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
  • Slowly lower them to the starting position. This counts as one rep.
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8. Bicep Curl and Overhead Press

  • Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
  • Stabilise your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
  • Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
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9. Dumbbell Bench Press

  • Grab a set of dumbbells and sit on a flat workout bench (or on the floor).
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

10. Plank With Triceps Kickback

  • Start in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it's in line with your shoulder.
  • Pull your navel toward your spine to engage your abs, which will help you stay balanced.
  • Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep. Perform exercise on both sides of the body.
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11. Overhead Triceps Extension

  • Stand with your feet hip distance apart.
  • Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
  • Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
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12. Single-Arm Chest Press

  • Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
  • Bend your left elbow, lowering your upper arm to the floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.
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