Dumbbell Workout Routine for Upper Body

Because sculpted arms are for the girls too.

_{👉 Need some upper body moves for your next workout?}

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Alright, girl. Let's hit upper body. 💪 

I know what you might be thinking. "I don't want to get bulky, I just want to tone, I still want to look feminine, etc etc..." I know because I said those things myself when I started lifting weights. 

Let me calm your fears (because they're not invited to our party.) You do not naturally have the hormonal profile to get "bulky" or "manly." And "toning" is the presence of well developed muscle mass in combination with lower body fat percentage. The two of those factors together create leanness, tightness, and definition. 

Let me say it louder: You NEED muscle to "tone!"

Don't fear the weights, and don't fear building muscle. 

That being said, we do train upper body around here, and we use weights that challenge us, build strength, and, yes, help us grow some muscles!

I'm pumped for you to try this! 🙌 

Equipment

• Dumbbells

Exercise Terms to Know

• Rep: the performance of the exercise motion once, from the initial lifting portion all the way
• Set: the performance of an exercise for the prescribed number of repetitions before stopping to rest. Please rest for 60 seconds between each set.
• *Next to each exercise you will see the reps and sets listed like this: # of Sets x # of Reps
• Superset: Perform 2 exercises one after the other without rest in between. After you perform both exercises, then you rest for 60 seconds.

Picking the Appropriate Weight Size

The weight size you select should be the weight that you can use to perform the whole set with good form and still feel like you have two additional reps left in the tank at the end.

If you feel like you could pump out another 10 reps, the weight isn’t challenging enough for you. You need to go heavier!

If you feel like you’re failing on the last rep of every set or barely making it through all the reps prescribed, the weight is too heavy and you’re probably sacrificing form. We don’t want to over or under train the muscle.

Initially, picking the right weight right off the bat will feel a little harder, and that’s okay!

At the beginning, I suggest performing a couple of warm up sets to get a feel for what weights feel appropriate for the reps prescribed. Keep going heavier until you find the weight that fits the above description (2 extra reps still left in the tank but not much more.)

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Exercise Instructions

Alternating Dumbbell Floor Press

1. Lay back on a mat on the floor with dumbbells in each hand straight above your chest. Hold the dumbbells with an overhand grip (palms facing forward.)
2. Slowly lower one dumbbell directly downward toward the middle of your chest. Keep your elbow at about a 45 degree angle to your body. Don’t let the elbow flare out.
3. Once the dumbbell reaches chest height, pause and push the dumbbell back to the starting position.
4. Repeat on the other side.

Split Stance Single Arm Dumbbell Row

1. Begin by standing with your feet staggered, holding a dumbbell in one hand with a neutral grip (palms facing inward).
2. Bend your knees slightly and hinge at your hips to lean forward, keeping your back straight and core engaged. Your torso should be almost parallel to the ground.
3. Let the dumbbell hang straight down in front of you with your arm fully extended.
4. Inhale and pull the dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping it close to your body.
5. Exhale as you squeeze your back muscles at the top of the movement.
6. Slowly lower the dumbbell back down to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions, then switch sides and repeat the exercise with the other arm.

Dumbbell Floor Fly

1. Lie flat on your back with knees bent and feet flat on the floor.
2. Hold a dumbbell in each hand with arms extended straight above your chest. Hold the dumbbells with a neutral grip (palms facing inward.) Keep a slight bend in your elbows throughout the movement. (Don't lock the elbows.)
3. Maintaining the same slight bend in your arms throughout the movement, slowly and with control, lower your arms out to your sides in a wide arc motion.
4. When your upper arms touch the floor or you feel a stretch in your chest, pause, and then engage the chest muscles to bring your arms back up to the starting position.

Kneeling Dumbbell Tricep Kickback

1. Kneel on a flat surface or mat with your knees hip width apart.
2. Bend forward at about a 45 degree angle while keeping your back flat. Activate the core to protect the spine.
3. Hold a dumbbell in each hand with a neutral grip and bend your elbows to 90 degrees. Keep the upper arms close to your sides.
4. While keeping the upper arms as still as possible, move the weights back behind your body until your arms are fully extended behind you.
5. Squeeze your triceps at the top and then slowly return to the starting position.

Dumbbell Floor Pullover

1. Lie on your back on a mat with your knees bent and feet flat on the floor.
2. Hold a dumbbell with both hands above your chest, arms extended and elbows slightly bent.
3. Inhale and brace your core muscles to stabilize your spine.
4. Slowly lower the dumbbell overhead towards the floor while keeping your arms straight.
5. Keep your lower back pressed into the mat to avoid arching.
6. Exhale and engage your core as you bring the dumbbell back to the starting position above your chest, using your chest and upper back muscles.
7. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Kneeling Dumbbell Wide Arm Bicep Curl

1. Take a tall kneeling position on a flat surface or a mat.
2. Hold a dumbbell in each hand with an underhand grip. Position your hands a couple inches wider than your shoulders with your elbows tucked snugly against your waist.
3. Engage your core to protect your back and help you stabilize.
4. While keeping your upper arms as still as possible, lift the dumbbells up to your shoulders.
5. Slowly lower the dumbbells back to the starting position.

Standing Dumbbell Arnold Press

1. Stand up straight and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
2. Raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are extended above you in straight arm position.
4. Breathe out as you perform this portion of the move. 

^{_{Video Music: July, Musician: Jeff Kaale}}