Complete Upper Body Dumbbell Workout for All Levels

A complete upper body dumbbell workout sounds like a lot. But honestly? It doesn’t have to be.

You don’t need a fancy gym. Or ten different machines. Two dumbbells and a bit of floor space. Bedroom, balcony, wherever. That’s all you need.

This kind of workout hits it all: shoulders, chest, back, arms. No fluff. No wasted time. You lift, you feel the burn, you get results. Simple.

I’ve done this routine more times than I can count. And every time, I think the same thing—“Why make it harder?” So if you want something that actually works and fits into real life, keep reading.

The Complete Upper Body Dumbbell Workout

Chest, back, shoulders, arms—it’s all in here. And nope, you don’t need a gym. Just some dumbbells and room to move. Simple stuff that actually works.

Chest (Simple Dumbbell Moves That Hit Hard)

You wanna train your chest at home? A pair of dumbbells is all you need.

No bench? No problem. These moves get the job done.

A. Floor Dumbbell Press

A no-bench version of the classic chest press. Super beginner-friendly.

• What it works: Chest and triceps
  
• Follow these steps:
  
  1. Lie on your back with knees bent
     
  2. Hold dumbbells next to your chest
     
  3. Press both arms straight up
     
  4. Lower slowly until elbows touch the floor
     
• Quick tip: Control the weight—don’t slam your arms down
  
• Why it’s good: Great for building strength safely at home
  

B. Dumbbell Chest Fly

This one stretches your chest wide and builds control.

• What it works: Inner and outer chest
  
• Follow these steps:
  
  1. Lie flat with dumbbells above your chest
     
  2. Keep elbows slightly bent
     
  3. Open your arms wide
     
  4. Bring them back together slowly
     
• Quick tip: Think “hug a big ball” to guide the motion
  
• Why it’s good: Builds shape, not just strength
  

C. Push-Up to Dumbbell Row

A push-up and a row in one move. It hits everything.

• What it works: Chest, back, arms, and core
  
• Follow these steps:
  
  1. Start in push-up position with hands on dumbbells
     
  2. Do one push-up
     
  3. Row one dumbbell to your side
     
  4. Lower it, then switch sides
     
• Quick tip: Keep feet wide so you don’t wobble
  
• Why it’s good: Total upper body move with extra core work
  

Back (Strong and Simple Dumbbell Moves)

A strong back supports your posture and helps you lift better. These dumbbell moves are simple but super effective.

A. Bent-Over Dumbbell Row

This is your go-to back builder. It’s all about pulling with control.

• What it works: Upper and mid-back
  
• Follow these steps:
  
  1. Stand, dumbbells in hand
     
  2. Bend forward with a flat back
     
  3. Pull both dumbbells toward your ribs
     
  4. Lower slowly
     
• Quick tip: Squeeze your shoulder blades at the top
  
• Why it’s good: Builds back thickness and strength
  

B. Single-Arm Row

This helps you focus on one side at a time. Great for balance.

• What it works: Lats and rear shoulder
  
• Follow these steps:
  
  1. Rest one knee and hand on a bench
     
  2. Hold a dumbbell with the other hand
     
  3. Pull it up to your waist
     
  4. Lower with control
     
• Quick tip: Don’t twist—keep your chest facing down
  
• Why it’s good: Fixes strength imbalances side to side
  

C. Reverse Fly

This opens up your upper back and helps posture.

• What it works: Upper back and rear shoulders
  
• Follow these steps:
  
  1. Bend forward, dumbbells hanging down
     
  2. Keep a slight bend in your elbows
     
  3. Lift arms out to the sides
     
  4. Lower back slowly
     
• Quick tip: Use light weights—focus on control
  
• Why it’s good: Great for posture and shoulder health
  

Shoulders (Shape and Power with Simple Moves)

Want rounder shoulders? These three dumbbell moves will get you there. No machines needed.

A. Shoulder Press

A basic overhead press. Straightforward and strong.

• What it works: Front and side shoulders
  
• Follow these steps:
  
  1. Hold dumbbells at shoulder height
     
  2. Press straight up
     
  3. Lower back down with control
     
• Quick tip: Don’t shrug your shoulders—keep them low
  
• Why it’s good: Builds overhead strength and shoulder mass
  

B. Lateral Raise

This move makes your shoulders look wider. It burns fast.

• What it works: Side shoulders
  
• Follow these steps:
  
  1. Stand with dumbbells at your sides
     
  2. Raise arms out to shoulder height
     
  3. Lower slowly
     
• Quick tip: Keep palms down, no swinging
  
• Why it’s good: Adds shape and width to your shoulders
  

C. Front Raise

Want your shoulders to pop from the front? Do this.

• What it works: Front delts
  
• Follow these steps:
  
  1. Hold dumbbells in front of your thighs
     
  2. Raise arms straight up in front of you
     
  3. Lower with control
     
• Quick tip: Don’t lean back—stand tall
  
• Why it’s good: Builds clean definition in front of the shoulders
  

Arms (No-Frills Dumbbell Arm Finishers)

Finish strong with these dumbbell arm moves. No cables, no machines—just real work.

A. Bicep Curl

A classic move. Simple, but still hits hard.

• What it works: Biceps
  
• Follow these steps:
  
  1. Stand with dumbbells in hand, palms forward
     
  2. Curl up toward your shoulders
     
  3. Lower slowly
     
• Quick tip: Keep elbows tight, don’t swing
  
• Why it’s good: The go-to move for bigger arms
  

B. Hammer Curl

A curl with a twist—hits your arms from another angle.

• What it works: Biceps and forearms
  
• Follow these steps:
  
  1. Hold dumbbells with palms facing each other
     
  2. Curl up
     
  3. Lower slowly
     
• Quick tip: Use controlled motion, no rush
  
• Why it’s good: Adds strength and grip power
  

C. Overhead Tricep Extension

This one targets the back of your arms. Great finisher.

• What it works: Triceps
  
• Follow these steps:
  
  1. Hold one dumbbell overhead with both hands
     
  2. Lower it behind your head
     
  3. Push back up
     
• Quick tip: Keep your elbows close together
  
• Why it’s good: Builds strong, toned triceps fast
  

That’s your complete upper body dumbbell workout—chest, back, shoulders, and arms. Nothing fancy. Just simple moves that work.

Sample Complete Upper Body Dumbbell Workout Plan

Not sure how to put the dumbbell moves together? No worries. 

Here are three sample plans for different levels—beginner, intermediate, and advanced. Pick the one that fits you best and go from there.

Beginner Plan (Start Easy and Build Confidence)

If you’re new to training, this one’s for you. Focus on doing each move right. No rush, no pressure. Learn the form, build the habit.

🟢 Do this 2–3 times a week. You’ll get stronger fast—just keep it consistent.

Intermediate Plan (Add Volume, Push a Bit More)

You’ve got the basics down. Now it’s time to push things further—more sets, more reps, and a bit more challenge.

🟡 Do this 3–4 times a week, with at least one rest day in between.

Advanced Plan (Fast, Tough, Focused)

You want intensity, short rest, and that burn. This plan keeps things moving. Supersets, short breaks, and no time wasted.

🔴 Do this 3x a week. Fast pace, tight form, real sweat.

That’s your complete upper body dumbbell workout—broken down, leveled out, and ready to go.

You don’t need fancy gear. No strict schedule either. Just a pair of dumbbells—and the choice to begin. That’s it.

Start with the plan that fits you. Keep it simple. Keep it consistent. The results come when you stop overthinking and just show up—even if it’s 20 minutes in your living room.

Honestly, the hardest part is starting. But once you get into it, you’ll feel stronger, more confident, and more in control.

So pick up those dumbbells. Today works just fine.

Alex Carter

Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.