You don’t need the gym to build upper body muscle — just 8 exercises and a set of dumbbells

a photo of a woman performing dumbbell curls
(Image credit: Getty Images)

Quit worrying about using fancy gym equipment and machinery to train your upper body and trust in the mighty dumbbell to build muscle across your shoulders, chest, back and arms. 

Shared in an Instagram video, this dumbbell routine relies on eight exercises to strengthen, tone and build muscle in your upper body, and it's all thanks to fitness coach Caroline Idiens. Idiens works with two sizes of dumbbells in this workout - we recommend investing a set of the best adjustable dumbbells as they allow you to move up and down weight from one device.

When you are training with weights, try to avoid getting caught up with how heavy you can lift as ultimately it is proper form that will help you progress quicker, increase your strength gains and avoid injury. Bear this in mind as you work through the following eight exercises. 

8-move upper body workout

This upper body workout involves completing eight exercises with the number of reps varying between exercises and is structured into four sets. Just be sure to allow yourself rests between each exercise to give your muscles time to recover.

Be sure to take advantage of Idiens demonstrations of each move below.

Incorporating these dumbbell exercises into your exercise routine will help you to target and strengthen a variety of muscle groups, spurring you toward improved overall upper body strength and muscle definition. Let's take a closer look into what muscles each exercise will target.

Lateral Raises
Lateral raises are a great dumbbell exercise for training your deltoids. This move will help to strengthen and define your shoulder muscles. It can also improve posture, making you stand taller and more confidently.

Arnold Press
Fancy channeling your inner Arnold Schwarzenegger? Named after the legend himself, the Arnold Press works your shoulders, traps and triceps. It provides a full range of motion, helping to enhance your shoulder strength and stability. Our writer wrote about what happened to her shoulders when she tried out Arnold Schwarzenegger’s 2-move 360-rep bodyweight workout.

Chest press
This one is for the pecs. The chest press will target your chest, shoulder and tricep muscles. Not only does this exercise help to enhance chest definition and size but it will also boost your upper body pushing power. 

Skullcrusher
If building strong and toned arms is on your upper body checklist, then skullcrushers are not to be skipped. They will help to isolate and strengthen your triceps which sit at the top end of your arm and play a key role in push movements, whether that be in the gym or in everyday activities.

a man performing dumbbell skullcrushers

(Image credit: Shutterstock)

Pull Overs
Now it's time to give your back and chest some attention. This exercise works your lats, chest, and triceps. Strengthening your back and chest muscles will play a key part in building a strong and balanced upper body.

Bicep curls
As you probably guessed right, this exercise focuses on your biceps, helping you build some impressive arm muscles. But it's not all about aesthetics, increasing strength in your biceps will help make everyday tasks easier to complete, such as carrying groceries.

Tricep dips
Tricep dips can increase definition in your arms enhance and improve your overall upper body pushing strength.

Shoulder Press
You'll be working your shoulders, traps and triceps with the shoulder press exercise. Keeping the elbows up as you do this move, like Idiens does, increases the challenge, pushing your shoulders to work even harder.

From shoulder raises to chest presses and tricep dips, each exercise in this upper body circuit engages different muscles, ensuring a balanced workout. Plus, with the option to implement progressive overload and a mix of compound and isolation exercises, you will be on your way to effectively stimulate muscle growth and strength gains.

More from Tom's Guide

Category
Arrow
Arrow
Back to Dumbbells
Price
Arrow
Any Price
Showing 4 of 4 deals
Filters
Arrow
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

Read more
a man lying on a mat outdoors doing a dumbbell chest press
No, not push-ups — this 6-move dumbbell workout builds upper body muscle in your chest and triceps
a photo of a woman with strong arms
Swerve the gym — this 20-minute dumbbell workout can be done from home and will build a stronger upper body
a man lifting dumbbells
You don’t need pull-ups to build a stronger upper body — here are 3 moves to try instead
a woman lifting a dumbbell
You only need a pair of dumbbells and these 7 moves to build full-body strength
Man performing a dumbbell chest press
Forget the gym — strengthen your whole upper body in 20-minutes with this dumbbell workout
Photo of woman doing dumbbell workout
No gym? Build upper body strength and torch your core with just a pair of dumbbells and 25 minutes
Latest in Fitness
a photo of a woman doing a plank outside
I did 70 walking plank push-ups every day for one week — here’s what happened to my upper body
adidas Men's Ultraboost Light Sneaker held aloft
Mega Adidas sale is live from $8 at Amazon — 17 deals I’d buy now on sneakers and apparel
Walking workout man and woman walking up stairs
I'm a personal trainer — these are my 3 'non-negotiables' for building mental stamina
high angle view of young sportsman with bare chest doing abs exercise on fitness ball at gym
I did this 7-minute abs workout that makes you stick to the beat — here's what happened to my core
Woman walking on the WalkingPad Z1
Quick! This popular WalkingPad treadmill is $96 off ahead of Amazon's Big Spring Sale
a photo of a woman holding a barbell
I swapped barbells for a banded resistance bar — and it transformed my strength training
Latest in Features
Troubadour Apex 3.0 Backpack
I tested this laptop backpack for 6 months — and it may be the best purchase I’ve ever made
Roon
Forget Spotify HiFi — I made a hi-res streaming service that's just for me
Soundcore AeroClip open-ear earbuds in champagne mist against a blue backdrop
I ditched my AirPods for these budget open-ear earbuds while running for a week — I won’t be going back
A Pentax 17 half-frame film camera
The Pentax 17 heralds a new age for film photography — here’s my verdict after testing it for a week
A TV with the Netflix logo sits behind a hand holding a remote
I tried these 7 ChatGPT prompts to supercharge my Netflix viewing experience
Innocn 49QR1 on desk
I ditched my dual monitor setup for this ultrawide OLED monitor — and it's a total game changer