An Easy and Effective Dumbbell Arm, Back, and Chest Workout At Home


While your body weight is one heck of an exercise device, there is some upper-body muscle mass that is best challenged with external resistance, like dumbbells. You can entirely function your triceps and also breast by doing “press” motions sans weights, like triceps as well as push-ups dips. You can challenge your shoulders with practically any type of slab move. However, your biceps and also back muscular tissues respond best to “draw” activities, for which you require something to work against (generally, something to draw against gravity). That’s where this pinhead arm, breast, as well as a back workout can be found in.


The exercises in this exercise are reliable and straightforward. Much more complex exercises are based on these fundamental movement patterns, so grasping them will aid you to develop a solid foundation so that you can deal with extra one-of-a-kind and also engaged exercises later on. This mix of workouts will hit your triceps, biceps, pectoralis muscles, and also muscles in the shoulders and also upper back, including the rhomboids, deltoids, catches, lats, and also rhomboids. Essentially, it works your whole upper body.

Given that the exercises are so simple, this pinhead arm, breast, and also back workout is likewise truly simple to adjust to ideal satisfy your health and fitness requirements as well as goals. Want to develop toughness? Utilize a much heavier weight and do less associates of each exercise, gradually progressing to more weight when you no longer really feel challenged. Intend to service muscle endurance? Make use of lighter weight and do even more reps. (You can locate a lot more particular info on the number of associates and sets to do to work toward particular objectives by reviewing our guide to using free weights.). Regardless, this pinhead workout makes a fantastic go-to on upper-body days.

The Workout

What you’ll need: One collection of pinheads. The guideline is, normally, for constructing toughness, to select weights that you can do 6-8 strong associates with. For endurance, you desire something that really feels practical in the 15-20 representative variety. If you’re not completely set on one or the various other and intend to just work your arms, back, as well as breast muscular tissues, pick medium-weight dumbbells (attempt 5, 8, or 10 extra pounds, depending upon your present upper-body toughness) and comply with the rep suggestion given with each workout below.

You might likewise discover that you require lighter weights for some workouts– for instance, smaller sized muscular tissues, like triceps muscles, will not be a strong as biceps or various other larger muscular tissues. Feel free to do fewer representatives of those relocations if you do not have a 2nd, lighter set of pinheads available.


  • Bicep Curl to Overhead Press– 10-12 reps.
  • Expenses Triceps Expansion– 8-12 reps.
  • Rotating Forward to Lateral Raising– 8-12 reps.
  • Bent-Over Row– 10-12 reps.
  • Upright Row– 10-12 reps.
  • Skull Crusher– 8-12 reps.
  • Chest Press– 8-12 reps.


Try to do 3 rounds of the workouts for a full arms, back, and breast exercise.

1. Bicep Curl to Overhead Press

Katie Thompson
  • Stand with your feet hip-width apart, holding a weight in each hand with your arms in front of your body, hands dealing with forward. This is the beginning position.
  • Slowly crinkle your hands up toward your shoulders, squeezing your arms. Keep your joints limited to the sides of your body.
  • Turn the weights so your palms are dealing with in towards either side of your face, and after that push the dumbbells expenses to touch, straightening your elbow joints entirely. See to it to keep your core involved as well as hips tucked under to avoid arching your lower back as you raise your arms.
  • Gradually flex your arm joints to reduce the weight pull back to your shoulders. After that, rotate the weights so your hands are facing in toward your body and also bring them back to the starting placement. This is 1 rep.
  • Do 10-12 reps.
  • Targets the deltoids and also biceps

2. Overhead Triceps Expansion

Katie Thompson
  • Stand with your feet about hip-width apart. Hold a weight in each hand behind your neck, arm joints bent as well as pointing towards the ceiling. Press the weights with each other so they are touching and pull your elbows in as close to your head as you can. This is the starting placement.
  • Without relocating your arms, align your elbow joints and also expand the weights straight overhead. Maintain your shoulders down as well as your core tight.
  • Pause for a second, and after that slowly reduced the weights back down behind your head. This is 1 rep.
  • Do 8-12 reps.

Targets the triceps and also deltoids.

3. Rotating Onward to Lateral Raising

Katie Thompson
  • Stand with your feet concerning hip-width apart. Hold a weight in each hand with your arms relaxing along the front of your legs, hands dealing with in. This is the beginning placement.
  • With a minor bend in your elbows, gradually raise your arms straight up in typeface of your body till they are in line with your shoulders. Slowly lower them back down to the beginning placement.
  • Next, keeping that same bend in your elbows, elevate your arms bent on the sides until they are in line with your shoulders. Gradually lower them back down. This is 2 reps.
  • Continue, alternating between ahead and also lateral elevates, for 8-12 reps.

Targets the deltoids and also trapezius.

4. Bent-Over Row

Katie Thompson
  • Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides.
  • With your core engaged, joint onward at the hips, press your butt back, and also bend your knees a little, to make sure that your back is no lower than alongside the flooring. (Depending upon your hamstring adaptability, you might not be able to flex until now over.) Gaze at the ground a few inches before your feet to maintain your neck in a comfortable setting.
  • Do a row by pulling the weights up towards your breast, maintaining your elbows embraced close to your body, and also pressing your shoulder blades for 2 secs on top of the activity. Your arm joints must go past your back as you bring the weight toward your breast.
  • Gradually reduced the weights by extending your arms towards the flooring. This is 1 rep.
  • Do 10-12 reps.

Targets the latissimus dorsi, rhomboids, deltoids, trapezius, and also biceps.

5. Upright Row

  • Stand with your feet hip-width apart, holding a weight in each hand with your arms in front of your body, hands facing you.
  • With your back straight, core involved, as well as upper body lifted, slowly raise your hands to take on elevation. Your elbow joints ought to prolong bent on the sides.
  • Squeeze your shoulder blades at the top and hold momentarily.
  • Gradually reduced your hands back to starting position. This is 1 rep.
  • Do 10-12 reps.

Targets the trapezius, deltoids, arms, and also rhomboids.

6. Head Crusher

  • Lie faceup with your knees curved and feet level on the flooring. Hold a pinhead in each hand as well as expand your arms straight up toward the ceiling at upper body degree. This is the starting placement.
  • Gradually flex your elbows to reduce both weights toward your head. Maintain your elbows in location and also merely flex them; do not relocate your shoulders or arms. Attempt to decrease your dumbbells so they get on either side of your head, elbow joints curved near your upper body (not flared out to the sides).
  • Raise your arms back to the beginning placement. This is 1 rep.
  • Do 8-12 reps.

Targets the triceps.

7. Upper body Press

  • Lie encounter up with your knees bent and feet flat on the floor. Hold a weight in each hand with your palms facing your legs and also your arm joints on the floor bent at 90 degrees so that the weights impend. This is the beginning placement.
  • Press the weights towards the ceiling, aligning your arm joints entirely and also keeping your hands encountering your legs. Time out here momentarily.
  • Gradually bend your elbow joints and reduced them back down to the floor and out to ensure that they are perpendicular to your torso. This is 1 rep.
  • Do 8-12 reps.

Targets the pectoralis major, pectoralis minor, triceps, as well as deltoids.