Beginner Upper Body Dumbbell Workout

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

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1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Stand straight holding a dumbbell in each hand with an overhand grip.
2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Place a light-weighted barbell in front of you at your shins.
2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
4. Slowly lower the barbell to your hip. Repeat the movement.

1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
4. Lower the dumbbells back down to your sides, and prepare for that next rep!

1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
3. Slowly lower the plate to the starting position, immediately moving into the next repetition.

1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
2. Place your right hand on your waist, palm facing in. This is the start position.
3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
4. Continue as far as possible, then hold for a count of one.
5. Return to the start position, exhaling as you do so.
6. Repeat the movement this time bending to the left and returning to the start position.
7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
3. Pause and feel the contraction in your obliques then slowly return to the starting position.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Attach a rope to the bottom pulley of a cable station.
2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
4. Keep your elbows  close to your head. This is the start position.
5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
4. Push the handles back up, focusing the tension in the triceps.

1. Set up an incline bench so the back rest is at about a 45 degree angle.
2. Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
3. Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
4. Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
5. Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
6. Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
7. Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
8. Hold for a count of one
9. Repeat.

1. Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
2. Sit on the bench placing your back firmly against the backrest.
3. Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
4. Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
5. As you inhale, lower the barbell slowly until it touches your upper chest.
6. Hold for a count of one while squeezing your chest muscles.
7. Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
8. Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

1. Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
2. Hold the handles with an overhand grip. Your arms should be outstretched.
3. Bend your knees and hips slightly so that you are leaning forward, but not too far.
4. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
5. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
6. Slowly return to the starting position until you feel a slight stretch in your chest muscles.
7. Repeat.

1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
3. Bend the elbows and lower the weights to either side of your head.
4. Extend your arms to return to the starting position.

1. Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
2. Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
3. Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arm on the support pad with your triceps near the top and your elbow midway down the pad.
3. Grip the dumbbell with an underhand grip at shoulder width.
4. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps.
5. Lower the dumbbell by extending your arms back to the starting position.
6. Repeat for the desired number of repetitions then change to your other arm.

This exercise is designed to isolate and focus attention on the biceps. Therefore resistance is stronger at the start of each repetition. So when you begin each repetition, don't

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Adjust the seat height so that you can comfortably hang your arms over the pad of the machine. Make sure your shoulders are forward, allowing you to bring your arms closer than shoulder-width.
2. Using an underhand grip, secure the handle of the machine bar. Keep a slight bend in the elbows at all times. Move the bar up, towards your face, focusing the tension in the biceps. Pause at the top and slowly lower to the starting position.
3. Do not allow the weight to touch the stack and do not lock out your elbows. Repeat.

1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze at the ground. Be sure to maintain this position along with a slight bend in your elbows at all times.
3. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
4. Pause, slowly lower the weight back to the starting position. Repeat.

1. Adjust the cables so that the handles sit at chest height.
2. Grip the handle, across your body in a neutral grip, with both hands.
3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

1. With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
2. Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
3. Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
4. Continue expanding your arms until they are parallel to the floor.
5. Hold and squeeze your shoulder blades together
6. Return to the starting position inhaling as you do so.
7. Repeat .

1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
3. Pause at the top of the movement then slowly bring the water bottles to the starting position.