You don’t have to own a plethora of gym equipment and weights to work out at home! Sometimes, all you need is a set of dumbbells and your own body—no more expensive gym membership and costly equipment.


This is why we’re here to give you the best dumbbell exercises that you can do anywhere! Exercises that target your upper body and strengthen every one of your muscles.

Add these to your full body routine or mix and match to see which exercise suits you!


Bicep Curl


  • Start by straightening your back and holding a dumbbell in each hand on the side of your body.
  • Keep your elbows close to your body and lift the dumbbells slowly to your chest.
  • Lift with control and go back to the resting position.


Overhead Press Bicep Curl


  • Start by performing a standard bicep curl.
  • Slowly raise your arms and straighten them, performing an overhead press with your palm facing outward.
  • Slowly go back to the bicep curl position and repeat.


Overhead Tricep Extensions


  • Use a heavier weight than usual, and with both hands, hold it up behind your head.
  • Slowly lift the dumbbell and control it as you return to the first position.


Upright Row


  • Start with your dumbbells on each hand with your palms facing your body.
  • Lift the dumbbells to your shoulders with your elbows facing outwards.


Bent-Over Row


  • Lean forward with your knees bent and back straightened.
  • Fully extend your arms forward, then bend them towards your chest, squeezing your shoulder blades.


Rotating Row


  • While in a shallow squat position, hold a dumbbell on the side that you’re going to use.
  • Pull your shoulder blade back as you lift the weight behind you.
  • Make sure to rotate your body to the side of the weight while you lift it.


Reverse Fly


  • Lay down flat on the floor and, with one hand holding a dumbbell, sufficiently raise them in front of you.
  • Slowly lower the hand holding the dumbbell while exhaling and then inhale while you lift it back up.
  • Exhale and then lift both arms to the side in a T shape and slowly bring back to the ground.


Dumbbell Bench Press


  • Lay down on a flat workbench or something narrow yet substantial.
  • Hold a dumbbell on each hand and right angles above your chest.
  • Simulating a bench press, straighten your hands in unison, and then slowly lower them.


Single Arm Chest Press


  • Lay down flat on the floor and, with one hand holding a dumbbell, sufficiently raise them in front of you.
  • Slowly lower the hand holding the dumbbell while exhaling and then inhale while you lift it back up.




  • Balance your body with your arms and toes
  • Pull your abs to your back to make sure you’re straight.
  • Hold for 30-60 seconds.


Elbow Planks


  • Start by resting your weight on your elbows instead of your entire arm.
  • Make sure to contract your abs so that your body is straight and parallel to the floor.
  • Hold for 30-60 seconds.


Plank with Shoulder Taps


  • Do a standard plank but look for a more stable position.
  • When stable, bring one of your arms to the opposite shoulder then return it to the mat.
  • Repeat with the opposite arm.




  • Start in a plank position but with your arms below your wrist.
  • Slowly exhale as you lower your body.
  • Maintain that position for a few seconds before going back up.


Diamond Push-ups


  • Start in a standard plank position but position your hands in the shape of a diamond.
  • As you slowly lower your body, make sure that your elbows are bending to the sides.


Reverse Plank


  • Start by sitting with your arms facing away from you.
  • Lift your pelvis from the ground by using the heels of your feet and hands.
  • Your body should look like a table tabletop when doing this.


Plank and Dumbbell Row


  • With a dumbbell on each hand, go into a standard plank position.
  • While engaging your glutes and stabilizing your lower body, lift one of the weights to do a row.
  • Bring weights back down and repeat.


Side Plank


  • Get into a plank position but balancing on your side flexing both on your legs.
  • Make sure to lift your leg and arms straight while doing so to maintain balance.
  • Repeat on each side for 30-60 seconds.


Side Plank with Dumbbell


  • Perform a side plank but while holding a dumbbell on the arm that’s going to be raised.
  • Raise the dumbbell, but make sure that you don’t raise it behind your shoulder.
  • Bring the dumbbell back to the initial position to perform one rep.
  • If the position feels unstable, try separating your legs instead.


So are you ready to start working out? With these 18 Arm Exercises Using 1 Set of Dumbbells you are virtually guaranteed to increase the strength of your arms!

Author: Blogger