While your body weight is a hellish exercise device there are some upper body muscles that can best be loaded with external resistance, such as Dumbbells . For example, you can fully exercise your triceps and chest by doing weightless movements like push-ups and triceps dips. You can challenge your shoulders with just about every plank move. Your biceps and back muscles, however, respond best to "train" movements that require you to work against gravity. This is where dumbbell, chest and back training comes into play.
The exercises in this training are simple and effective. Many more complex exercises are based on these basic movement patterns. If you master them, you can help build a strong foundation so that you can later do more unique and involved workouts. This combination of exercises hits your triceps, biceps, chest muscles, and the muscles in the shoulders and upper back, including rhomboids, deltoids, rhomboids, traps, and lats. Basically, it affects the entire upper body.
Because the exercises are so straightforward, dumbbell arm, chest and back exercises are also easily adaptable to your fitness needs and goals. Do you want to build strength? Use a heavier weight and do fewer repetitions with each exercise. Slowly increase the weight when you no longer feel challenged. Do you want to work on muscular endurance? Use a lighter weight and do more repetitions. (See our Dumbbell Handbook for more details on how many repetitions and sets are required to achieve specific goals.)
Either way, this dumbbell workout will take a long time to complete in the upper body.
What you need: A set of dumbbells. In general, creating weights uses the weighting, which allows you to perform 6-8 fixed repetitions. For endurance, you want something that feels feasible in the 15-20 rep range. If you are not completely focused on one thing or the other and only want to train your arms, back and chest muscles, choose medium weight dumbbells (try 5, 8 or 10 pounds, depending on your current upper body strength) and follow the suggestion for repetition given below with each exercise.
You may also find that you need lighter weights for some exercises – for example, smaller muscles like triceps will not be as strong as biceps or other larger muscles. Feel free to do fewer repetitions of these moves if you do not have a second, lighter pair of dumbbells at hand.
- Bicep Curl to Overhead Press – 10-12 reps
- Overhead Triceps Extension – 8 -12 reps
- Alternate advancement to lateral elevation – 8-12 reps
- Reversal series – 10-12 reps
- Upright Row – 10-12 reps
- Skullcrusher – 8-12 reps  Chest Press – 8-12 reps
Try three rounds of exercises for a complete workout of the arms, the Back and chest.
How To Perform Any Movement:
Demonstrating Movements Below is Rachel Denis a powerlifter competing with USA Powerlifting and holding several records in New York State.