How to Work Your Upper Body with Dumbbells

In order to ensure that you create a great upper body workout while using dumbbells, it is important that you are aware of what exercises will work best for the type of results that you desire to achieve. There are many dumbbell exercises designed to enhance your upper body. Two types of upper body exercises that you can add to your workout are chest exercises and shoulder exercises. These upper body exercises should be followed as explained in order to achieve optimum results.

Chest Exercises

The flat chest presses and flat chest flies can easily be incorporated into your exercise routine. For the flat chest presses exercise you lie on your back on an exercise bench and hold your dumbbells above your chest. After you do this, make sure that your arms are extended. You then move the dumbbells in a downward motion toward your chest. You can then repeat this process to reach your desired results.

For the flat chest flies exercise you will need to lie on your back on an exercise bench and hold your dumbbells above your chest. Position your elbows so that they are bent a little bit. Keep the elbows in this position while exercising. Arms should then be opened towards the sides of your body. When you reach the point that your upper arms are parallel to the floor, then it’s time to repeat the exercise.

Shoulder Exercises

A couple of shoulder exercises that may give you some great results are the seated shoulder press and the reverse shoulder flies. In order to begin the seated shoulder press exercises sit in an upright position on the exercise bench with your dumbbells over your head. It is important that you make sure that your back is as straight as it can be. After you have achieved this step then move the dumbbells in a slow downward motion toward your shoulders. When you reach the point that your arms are at a ninety degree angle then bring your dumbbells up again and repeat this routine if needed.

For the reverse shoulder flies, your body should begin in an upright sitting position on the exercise bench. Your feet should be flatly placed on the floor. It is important that you remain seated during this exercise. You then bend your upper body downward toward the floor until your chest is almost touching your thighs. At this point the dumbbells should be next to your feet. Extend your arms out, but make sure that you keep your elbows bent a little bit. When you reach the point when your arms are in a parallel position in regards to the floor, then you lower the dumbbells back down towards the floor.


Working out your upper body with dumbbells can be an excellent form of exercise. It can provide you with the results that you desire if the commitment to these exercises exists. Make sure that you have the items that are mentioned in the exercises before you begin your exercise.


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