Building upper-body strength doesn’t have to be complicated. With just a pair of dumbbells and the right exercises, you can effectively target key muscle groups without spending hours in the gym. To help streamline your workout, we spoke with Alasdair Nicoll, a personal trainer at The Fitness Group, who shared his top three exercises for building upper-body strength.
“Upper-body training typically focuses on the chest, shoulders, back, and core,” Nicoll explains. By incorporating compound exercises—moves that engage multiple muscle groups—you can efficiently build strength while keeping your routine simple.
1. Push-Up
The push-up is a classic exercise that primarily targets the chest but also strengthens the core and stabilizes the triceps. “Push-ups are a fantastic all-around upper-body exercise,” Nicoll says.
For those new to strength training, Nicoll recommends starting with modified push-ups against a wall or a raised surface, such as a box or chair, before progressing to traditional floor push-ups.
How to do a push-up
Begin by placing your hands shoulder-width apart on the floor, wall, or raised surface. Keep your body in a straight line from your shoulders to your toes, engaging your core.
Lower your body slowly, keeping your elbows close to your sides, until your chest nearly touches the surface.
Push through your hands to return to the starting position.
Aim for 8 to 10 repetitions.
2. Bent-Over Row
The bent-over row is a powerful exercise for targeting the muscles in your back. It’s an excellent alternative to the pull-up, which can be challenging for beginners.
“Bent-over rows work similar muscles as pull-ups,” Nicoll says. “They’re a great exercise to include if you’re looking to progress towards pull-ups.”
How to do a bent-over row
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Bend your knees slightly and hinge at your hips, keeping your back straight, until your torso is almost parallel to the floor.
Pull the dumbbells towards your lower ribcage, keeping your elbows close to your body.
Squeeze your shoulder blades together, then slowly lower the dumbbells back down.
Perform 10 to 12 repetitions.
3. Shoulder Press
The shoulder press is crucial for developing strength and stability in the shoulders. It also engages the triceps and pecs, making it a well-rounded exercise for upper-body training.
“This vertical pushing motion is a key element in any upper-body routine,” says Nicoll.
How to do a shoulder press
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, elbows bent.
Engage your core to prevent arching your back as you press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back down to shoulder height and repeat.
Complete 10 to 12 repetitions.
Recommended Dumbbells
For those looking to add dumbbells to their workout routine, the Amazon Basics adjustable dumbbell set is a versatile and affordable option. With easy-to-adjust spinlock plates, these dumbbells can be tailored to suit different exercises, making them an excellent choice for both beginners and seasoned lifters.
These three exercises, combined with the right equipment, can significantly enhance your upper-body strength, helping you achieve your fitness goals efficiently and effectively.