20 Targeted Upper Body Dumbbell Workouts To Sculpt the Upper Body of Women

Benefits of Upper Body Strength for Women

There are five significant perks to building those biceps and buffing up your back:

• It helps improve posture
• It gives workouts a boost
• It makes everyday tasks easier
• It can help build a positive body image

So what are you waiting for? Let's start and enjoy the benefits now.

Best Upper-Body Exercises for Women

Here is a complete dumbbell upper body workout designed for especially women. 

It is divided into four parts, including exercises to target arms, shoulders, chest, and back. Let’s begin with the dumbbell arm exercises first:

5 Arm Workouts With Dumbbells To Lose Arm Fat

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Working on arms is a necessary part of a sculpted upper body. Following are some dumbbell workouts for arms you can try to lose extra arm fat:

1. Dumbbell Triceps Extension

The Behind the Head Dumbbell Triceps Extension, also known as the Dumbbell Overhead Triceps Extension, is a strength-training exercise.

Why Behind the Head Dumbbell Triceps Extension?

It primarily focuses on the triceps and also engages the shoulders and upper back muscles to a lesser extent.

How to do it

• Stand or sit on the bench with your feet shoulder-width apart
• Hold the dumbbell with both hands from one end
• Lift the dumbbell above your head until your arms are fully extended
• Slowly bend your elbows to lower the dumbbell behind your head
• Extend your arms back to the starting position

Get more information about Dumbbell Triceps Extension here.

2. Dumbbell Bicep Curls

The Dumbbell Bicep Curl is a popular strength-training arm workout with dumbbells that primarily targets the biceps.

Why Dumbbell Bicep Curls?

It enhances muscle size and helps you improve grip strength as well.

How to do it

• Stand upright with your feet shoulder-width apart
• Hold a dumbbell in each hand at arm's length, palms facing forward
• Exhale and curl the dumbbells upwards towards your shoulders
• Keep your upper arms stationary, moving only your forearms
• Inhale and slowly lower the dumbbells back to the starting position.

Read more about Dumbbell Bicep Curls.

3. Dumbbell Skull Crushers

The Dumbbell Skull Crusher is a weightlifting exercise that targets the triceps muscles at the back of the upper arm.

Why Dumbbell Skull Crushers?

It improves arm definition and strength, which is beneficial for other lifts and daily activities.

How to do it

• Lie on a flat bench and hold the dumbbells in each hand
• Extend your arms above your chest, keeping your palms facing each other
• Lower the dumbbells towards either side of your head 
• Keeping the arms stationary, lower the dumbbells till the ears level
• Extend your elbows to return to the starting position.

4. Dumbbell Zottman Curls

The Dumbbell Zottman Curl is a unique and effective arm workout with weights that combines the elements of both bicep and forearm training.

Why Dumbbell Zottman Curls

It primarily works the biceps brachii and also engages the forearm flexors and extensors.

How to do it

• Stand upright with your feet shoulder-width apart
• Hold a dumbbell in each hand at arm's length with palms facing forward
• Curl the dumbbells towards your shoulders by bending your elbows 
• Rotate your wrists when the dumbbells are at shoulder height
• Lower the dumbbells to the starting position.

5. Dumbbell Hammer Curls

Dumbbell Hammer Curls are a resistance exercise for building strength and increasing the size of the forearm and upper arm muscles.

Why Dumbbell Hammer Curls?

Dumbbell Hammer Curls is a workout that balances arm development and creates a more aesthetically pleasing and symmetrical appearance.

How to do it

• Stand or sit with a straight back and feet shoulder-width apart
• Hold a dumbbell in each hand with a neutral grip 
• Let your arms hang naturally at your sides, with the dumbbells in front of your thighs.
• Lift one dumbbell towards the shoulder. 
• Slowly lower the dumbbell back to the starting position and repeat with the other arm.

Learn more about Dumbbell Hammer Curls.

5 Best Chest Exercises With Dumbbells

Get ready to sculpt your chest muscles with this challenging upper body chest dumbbell workout:

6. Incline Bench Press

The Incline Bench Press targets the upper chest muscles. It involves lifting weights while lying on an inclined bench.

Why Incline Bench Press?

The incline angle places greater stress on the upper chest, helping develop a balanced and aesthetic chest.

How to do it

• Lie on an incline bench with your back against it
• Grip the dumbbells slightly wider than shoulder-width apart
• Bring the dumbbells to your upper chest while bending your elbows
• Push the dumbbells upward, extending your arms fully
• Perform the desired number of reps and sets.

Click here to learn further about Incline Bench Press.

7. Dumbbell Decline Press

The Dumbbell Decline Press is a dynamic chest exercise performed on a declined bench to maximize lower chest engagement.

Why Dumbbell Decline Press?

Decline presses emphasize the lower pectoral muscles, helping create a well-rounded chest appearance.

How to do it

• Lie face-up on a decline bench with your feet securely locked in 
• Hold a dumbbell in each hand, palms facing forward
• Extend your arms above your chest
• Slowly lower the dumbbells to the sides of your chest
• Push the dumbbells back to the starting position
• Perform the desired number of reps and sets.

8. Dumbbell Pullover

The Dumbbell Pullover is a versatile upper body dumbbell workout that engages multiple muscle groups, including the chest, back, and shoulders.

Why Dumbbell Pullover?

It improves shoulder flexibility and mobility and helps to create a V-shaped upper body.

How to do it

• Lie with only your upper back and shoulders on the bench
• Hold a dumbbell with both hands in a vertical position and extend your arms over your chest
• Lower the dumbbell behind your head, keeping a slight bend in your elbows
• Raise the dumbbell back to the starting position 
• Perform the desired number of reps and sets.

Explore further details about Dumbbell Pullover.

9. Dumbbell Chest Fly

The Dumbbell Chest Fly is a great choice to build upper body strength and enhance chest muscle development.

Why Dumbbell Chest Fly?

The Dumbbell Chest Fly is chosen for its ability to isolate and fully stretch the chest muscles.

How to do it

• Lie flat on your back on a bench with your feet flat on the floor
• Hold a dumbbell in each hand, with your palms facing each other
• Extend your arms straight up above your chest
• Lower the dumbbells until they are in line with your chest
• Repeat the movement for the desired number of repetitions

10. Dumbbell Floor Press

The Dumbbell Floor Press is a powerful dumbbell chest workout without bench that helps in chest-building by focusing on the pectoral muscles.

Why Dumbbell Floor Press?

It strengthens your chest, shoulders, and triceps, helps prevent plateaus, and keeps your training interesting.

How to do it

• Lie on your back on the floor with your knees bent and feet flat 
• Hold a dumbbell in each hand at shoulder level, palms facing forward
• Push the dumbbells upward while extending your arms fully
• Lower the dumbbells back to the floor with control
• Keeping your back flat, perform the desired number of reps and sets

5 Back Exercises With Dumbbells for Toned Back

Having a strong back is very important when it comes to achieving a strong and good-looking upper body. 

Following are some exercises you can do to build a strong and sculpted back:

11. Dumbbell Rows

Dumbbell Rows are a fundamental upper body exercise that targets your back muscles, helping to build a strong and defined back.

Why Dumbbell Rows?

Dumbbell Rows can be done with various hand positions and angles, making them adaptable to different fitness goals.

How to do it

• Stand with your feet shoulder-width apart, holding a dumbbell in each hand
• Bend your knees slightly and hinge at your hips, keeping your back straight
• Lift the dumbbells toward your hips, keeping your elbows close to your body
• Lower the dumbbells back down to the starting position
• Perform the desired number of repetitions.

Discover more regarding Dumbbell Rows.

12. Dumbbell Deadlifts

Dumbbell Deadlifts involve lifting dumbbells from the ground to a standing position.

Why Dumbbell Deadlifts?

Dumbbell Deadlifts work multiple muscle groups for an effective full-body workout, including the legs, back, glutes, and core.

How to do it

• Stand with your feet hip-width apart
• Hold a dumbbell in each hand in front of you 
• Bend at your hips and knees, keeping the dumbbells close to your body
• Lift them by straightening your hips and knees
• Stand tall with the dumbbells at your sides
• Perform the desired number of reps and sets.

Find additional information about Dumbbell Deadlifts.

13. Renegade Rows

Renegade Rows are a challenging back dumbbell workout that combines a push-up with a rowing motion.

Why Renegade Rows?

The exercise demands strong core stabilization, leading to enhanced core strength and stability.

How to do it

• Start in a plank position with a dumbbell in each hand 
• Wrists should be aligned under shoulders, and feet should be hip-width apart
• Lower your chest toward the floor while maintaining a straight line from head to heels
• After pushing up, shift your weight to one side, lift the opposite dumbbell to your hip, and lower it back to the floor.
• Alternate sides for each repetition, focusing on balance and control.

Dive deeper into Renegade Rows.

14. Dumbbell Reverse Flyes

Dumbbell Reverse Flyes are a fantastic exercise for targeting the muscles of the upper back and shoulders. 

Why Dumbbell Reverse Flyes?

This back workout with dumbbells focuses on the often-neglected rear deltoid muscles, enhancing upper back definition.

How to do it

• Stand with your feet hip-width apart, holding a dumbbell in each hand
• Bend at your hips to hinge forward, keeping your back straight
• While maintaining a slight bend in your elbows, raise the dumbbells outward and upward to shoulder level
• Lower the dumbbells back down with control
• Perform the desired number of reps and sets.

Get to know more about Dumbbell Reverse Flyes here.

15. Dumbbell Shrugs

Dumbbell Shrugs are a simple yet effective exercise that gives your upper back a lift.

Why Dumbbell Shrugs?

It strengthens the back muscles, which can help improve your posture, reducing the risk of slouching or rounded shoulders.

How to do it

• Stand with your feet shoulder-width apart
• Hold a dumbbell in each hand by your sides, palms facing your body
• Elevate your shoulders as high as possible, trying to touch your ears with them
• Pause briefly at the top
• Lower your shoulders back down to the starting position.

Access additional insights about Dumbbell Shrugs by clicking here.

5 Best Dumbbell Shoulder Exercises for Strong Shoulders

The strong shoulders are a key to mastering yourself in many workouts. 

So, here are some exercises you can do to have strong shoulders that can carry enough weight: 

16. Seated Dumbbell Shoulder Press

The Seated Dumbbell Shoulder Press is a fantastic way to build strong, shapely shoulders while enhancing upper body strength.

Why Seated Dumbbell Shoulder Press?

It helps create a balanced upper body appearance by sculpting the deltoid muscles.

How to do it

• Sit on a bench with back support
• Hold a dumbbell in each hand at shoulder height, palms facing forward
• Push the dumbbells upward until your arms are fully extended
• Lower the dumbbells back down to shoulder level with control
• Perform the desired number of reps and sets

Want to know more? Click here: Seated Dumbbell Shoulder Press

17. Seated Arnold Press

Seated Arnold Press is a rotating shoulder press exercise that offers a twist on traditional shoulder presses.

Why Seated Arnold Press?

It engages all three major shoulder muscles—front, side, and rear deltoids—providing a comprehensive shoulder workout.

How to do it

• Sit on a bench with back support
• Hold a dumbbell in each hand at shoulder height, palms facing your body
• Press the dumbbells upward while rotating your palms outward until your arms are fully extended overhead
• Reverse the motion and rotate your palms inward
• Perform the desired number of reps and sets

To learn more, just click here: Seated Arnold Press

18. Bent Over Rear Delt Raise

The bent-over rear delt raise is a significant shoulder workout with dumbbells at home for targeting the rear shoulders and upper back muscles.

Why Bent Over Rear Delt Raise?

It enhances overall shoulder stability and can reduce the risk of shoulder injuries by addressing muscle imbalances.

How to do it

• Sit on a bench with your feet together or hip-width apart
• Hold a dumbbell in each hand with palms facing your body
• Bend forward until your torso is parallel to the ground
• Raise your arms out laterally until they are in line with your shoulders
• Hold this position for a second, then lower your arms back to the starting position.

19. Dumbbell Lateral Raise 

Dumbbell lateral raises are a great upper-body exercise that targets the deltoid (shoulder) muscles.

Why Dumbbell Lateral Raise?

They sculpt and define the side deltoid muscles, enhancing upper body aesthetics.

How to do it

• Stand with your feet close together
• Hold a dumbbell in each hand 
• Raise the dumbbells out laterally to your side-to-shoulder height
• Slowly lower the dumbbells back to the starting position.

Find out more by clicking here: Dumbbell Lateral Raise.

20. Dumbbell Front Raises 

Front Raises specifically target the front deltoid muscles, contributing to a well-rounded shoulder appearance.

Why Dumbbell Front Raises?

It improves shoulder symmetry and balance, reducing the risk of muscle imbalances.

How to do it

• Stand with your feet shoulder-width apart
• Hold a dumbbell in each hand by your sides, palms facing your thighs
• Lift one dumbbell directly in front of you with a slight bend in your elbow until it reaches shoulder height
• Pause briefly at the top and then lower the dumbbell back down
• Perform the desired number of repetitions.

Click here to find out more: Dumbbell Front Raises.

Conclusion

So, It's clear that achieving a toned and strong upper body is within reach for anyone dedicated to their fitness journey. 

These workouts are effective and versatile, allowing individuals to practice them at home or in the gym with just a set of dumbbells.

A wide range of gym equipment brands are available, but finding the best one is quite challenging.

DMoose.com is a platform where fitness enthusiasts can find amazing products of high quality, from dumbbells to benches, at very affordable prices.

Always choose the best equipment for yourself to achieve the results you want. 

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