May 18, 2025

Aarushi Bhadury

10 Dumbbell Exercise Variations For Upper-Body Strength

​Bicep curl​

Hold dumbbells with palms facing up and bend your elbows to bring the weights towards your shoulders. This exercise helps make the muscles on the front of your upper arms stronger.

Credit: Canva

​Dumbbell shoulder press​

Hold dumbbells at shoulder height with palms facing forward, then push the weights straight up overhead. This works the muscles on the top and sides of your shoulders, making them stronger.

Credit: Canva

​Lateral raise​

Hold dumbbells by your sides and lift your arms straight out to the sides, keeping a slight bend in your elbows. This exercise helps build strength in the side muscles of your shoulders.

Credit: Canva

​Dumbbell bench press​

Lie on your back on a bench, holding dumbbells above your chest, then lower them down and push them back up. This works the chest, front shoulders, and back of your upper arms.

Credit: Canva

You may also like

A Parent’s Guide To Pets: Important Poin...
Food Anxiety Is Real – How Your Food Int...

​Dumbbell fly​

Lie on your back with dumbbells above your chest, then lower them out to the sides in a wide arc and bring them back up. This exercise helps to work the muscles across your chest.

Credit: Canva

​Dumbbell row​

Bend forward with one hand on a bench, holding a dumbbell in the other, then pull the weight up towards your chest. This exercise strengthens the muscles in your upper back and also works your biceps.

Credit: Canva

​Dumbbell front raises​

Hold dumbbells in front of your thighs and lift them straight forward until they are at shoulder height. This exercise helps to build strength in the front part of your shoulder muscles.

Credit: Canva

​Dumbbell tricep extension​

Hold a dumbbell overhead with both hands, then lower it behind your head by bending your elbows. This exercise helps make the muscles on the back of your upper arms stronger.

Credit: Canva

​Hammer curl​

Hold dumbbells by your sides with palms facing your body, then bend your elbows to bring the weights towards your shoulders. This variation of the bicep curl also works your forearms.

Credit: Canva

​Tricep kickback​

Bend forward with one hand on a bench, holding a dumbbell in the other, then straighten your arm behind you. This exercise specifically targets and strengthens the muscles on the back of your upper arms.

Credit: Canva

Thanks For Reading !

Next: A Parent’s Guide To Pets: Important Points To Consider For Your Child’s Health

See more stories