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Exercises

Dumbbell upper body exercises

Dumbbell upper body exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

122 moves117 with 3D demosBeginner 50Intermediate 71Advanced 1

Beginner dumbbell upper body exercises 50

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellChest-supported dumbbell row demonstrated on the 3D figure3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or boxDumbbell biceps curl demonstrated on the 3D figure3D demoDumbbell biceps curlBeginner · A dumbbellDumbbell forearm rotation demonstrated on the 3D figure3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or boxDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellDumbbell reverse wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or boxDumbbell shoulder-blade punch demonstrated on the 3D figure3D demoDumbbell shoulder-blade punchBeginner · A dumbbell + A bench or boxDumbbell Shrug demonstrated on the 3D figure3D demoDumbbell ShrugBeginner · A dumbbellDumbbell triceps kickback demonstrated on the 3D figure3D demoDumbbell triceps kickbackBeginner · A dumbbellDumbbell wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or boxFarmer's carry demonstrated on the 3D figure3D demoFarmer's carryBeginner · A dumbbell + A kettlebellFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbell

Intermediate dumbbell upper body exercises 71

Alternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxBent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDecline dumbbell bench press demonstrated on the 3D figure3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or boxDecline dumbbell fly demonstrated on the 3D figure3D demoDecline dumbbell flyIntermediate · A dumbbell + A bench or boxDecline dumbbell triceps extension demonstrated on the 3D figure3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or boxDumbbell bench press demonstrated on the 3D figure3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or boxDumbbell fly demonstrated on the 3D figure3D demoDumbbell flyIntermediate · A dumbbell + A bench or box

Advanced dumbbell upper body exercises 1

Turkish get-up demonstrated on the 3D figure3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

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Questions people ask

What are good dumbbell upper body exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Chest-supported dumbbell row, Dumbbell biceps curl. There are 50 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.