Upper Body Dumbbell Workout Guide from Xercise4Less Gyms
With the Xercise4Less Upper Body Dumbbell Workout Guide you can really work your chest, shoulders, triceps, abs, and core. An upper body dumbbell workout is as useful for gym newbies as for more advanced trainees. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ve got to make sure dumbbells are part of your upper body workout plan at your local Xercise4Less gym.
You can use these dumbbells exercises for a proper upper-body workout. By using dumbbells you’re forcing every target muscle and surrounding muscles to work hard and help you add muscle and shed fat.
Work Out Your Upper Body with This Dumbbell Workout
Really target your upper body muscles with this Xercise4Less Upper Body Dumbbells Workout Guide. For the recommended number of reps and sets, see the detailed instructions below. Our guide to an upper body workout with dumbbells contains the following exercises:
- One-Arm Dumbbell Row
- Flat-Bench Dumbbell Press
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Seated One-Arm Overhead Dumbbell Extension
- Dumbbell Hammer Curl
- Dumbbell Incline fly
- Dumbbell Side Lateral Raise
Repeat these upper body dumbbell lifts back to back, with no rest in between. Once you complete the set of upper body dumbbell exercises, take a one-minute rest. Ensure your transitions between each of the dumbbell lifts are as smooth as possible and focus on quality reps with good form. Make sure you use a dumbbell that is light enough for you to maintain good technique.
If you’d prefer a full body session with dumbbells, check out our Full Body Dumbbell Workout Guide or focus on your legs with the Xercise4Less Lower Body Dumbbell Workout Guide.
You can also turn to our Personal Trainers for advice and guidance on dumbbell workout technique. You won’t lack for dumbbells either. Xercise4Less gyms are stuffed with all the equipment you need to achieve real full body results. You can choose from just under 3.5 tonne of dumbbells 2-75kg including triple pairs 2-30kg and just over 1.5 tonne of disc weights to transform your real body.
Read on for more detailed instructions on how to perform these upper body dumbbell exercises correctly.
Get your upper body dumbbells workout off to a great start with the One-Arm Dumbbell Row, perfect for your lower lats.
Lean forward at the waist and place one knee and the same-side hand on a flat bench. Keep your other foot on the floor and grasp a dumbbell in the same-side hand, allowing the weight to hang straight down with your arm fully extended.
Pull the dumbbell toward your hip, keeping your elbow tight in. Pull your elbow as far back as you can, squeezing your shoulder blades together for a full contraction, then lower the dumbbell along the same path. Repeat for reps before switching arms.
Do 4 One-Arm Dumbbell Row upper body sets with 6 reps in each.
Really work on your pecs with a Flat-Bench Dumbbell Press in this tough upper body dumbbells exercise.
Lie face-up on a bench with your feet flat on the floor. Grasp a dumbbell in each hand just outside your shoulders. Powerfully press the dumbbells up and together, stopping when they’re an inch or so away from touching. Slowly return to the start.
Do 4 Flat-Bench Dumbbell Press upper body sets with 6 reps in each.
Focus on all three delt heads with a proper Dumbbell Shoulder Press workout.
Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.
Do 4 Dumbbell Shoulder Press upper body sets with 8 reps in each.
Build your upper traps with a Dumbbell Shrug exercise.
With a Dumbbell Shrug you stand straight with a dumbbell in each hand by your sides with your palms facing in. Keeping your chest up and abs tight, shrug your shoulders straight up toward the ceiling, squeezing your traps at the top. Slowly reverse the motion, letting the dumbbells lower your shoulders as far as possible. Avoid rolling your shoulders though and keep the motion strictly up and down.
Do 3 Dumbbell Shrug upper body sets with 8 reps in each.
As a massive upper body workout, the Seated One-Arm Overhead Dumbbell Extension really strains your triceps.
Sit straight on an upright bench, feet flat on the floor. Grasp a dumbbell and hold it overhead at full arm extension. Bending only your elbow, lower the dumbbell behind your head until your arm forms a 90-degree angle. Feel your triceps stretch, then press back up to full-arm extension and squeeze your triceps hard at the top. Repeat for reps before switching arms.
Do 2 Seated One-Arm Overhead Dumbbell Extension upper body sets with 10 reps in each.
Transform your biceps with a Dumbbell Hammer Curl session.
Stand straight holding a dumbbell in each hand by your sides with your feet shoulder-width apart. Without moving your upper arms, bend your elbows and curl the weight toward your shoulders. Your palms should face each other the entire time. Squeeze your biceps hard at the top, then lower to the start. Pause, and then lower back to the starting position and repeat.
Do 2 Dumbbell Hammer Curl upper body sets with 10 reps in each.
A fantastic exercise for your chest and shoulders, make sure to include a Dumbbell Incline Fly in your workout programme.
With a Dumbbell Incline Fly, you hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.
Do 2 Dumbbell Incline Fly upper body sets with 10 reps in each.
Finish off your upper body dumbbell workout with the Dumbbell Side Lateral Raise, perfect for building up your shoulders.
Stand with a straight torso and two dumbbells by your side with the palms of the hand facing you. Maintain your torso in a stationary position and don’t swing as you lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to raise the dumbbells until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale.
Do 4 Dumbbell Side Lateral Raise upper body sets with 6 reps in each.
Join Xercise4Less Gyms for the Best Dumbbells Workout Plans
At Xercise4Less Gyms you’ll never be stuck waiting for a dumbbell during your workout. We provide over 400 pieces of exercise equipment for our members. And that includes 3.5 tonne of dumbbells. We want you to achieve the most ambitious targets so your workout plan should some of these upper body dumbbell exercises. Check out too our Full Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide if you’d prefer to split your dumbbell workouts.
Xercise4Less Gyms helps you reach real goals and our upper body dumbbell workout guide is only the start of what we offer our gym membership. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness targets. You can choose from a huge range of exercise equipment from resistance and cardio machines to free weights. You can work out in a dedicated functional fitness area, take on our combat zone, exercise in our dedicated Ladies Only gym zone or in our special Spin studio. Our gym members also benefit from inclusive group exercise classes including Les Mills fitness sessions. Our friendly Personal Training experts will strain every sinew to help you achieve your workout targets.
Join Xercise4Less Gyms today and see exactly how we’re busy transforming the health and wellbeing of gym members all over the country with upper body dumbbell exercises.
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