I'm a personal trainer and whenever my clients want to build upper-body strength I recommend a workout consisting of four simple dumbbell exercises. They're all beginner-friendly yet challenging and—importantly—they can all be done with a simple pair of dumbbells.
The four essential moves work multiple muscle groups including the anterior deltoids (front of the shoulders), lateral deltoids (side of shoulders), pectorals (chest), trapezius (upper back), biceps, triceps and the core. Here's how you can do them at home.
How to do Maddy Biddulph’s four-move arms workout
Aim to do 8-10 reps of each exercise listed below, with a 30-second rest in between. Once you’ve completed one round, take a one minute break, then repeat for two more sets.
1. Front raise
Sets:3 Reps: 8-10
- Start with legs hip-width apart and a dumbbell in each hand, palms facing your thighs.
- Slowly and with control raise the dumbbells to shoulder height. Pause for a second then lower to start position. Avoid using momentum to swing the weights up as this will strain your back.
2. Lateral raise
Sets: 3 Reps: 8-10
- Start with legs hip-width apart and a dumbbell in each hand at the side of your legs.
- Raise both arms to the side as if making a T-shape with your body. Stop at shoulder height.
- Slowly lower the weights back down to the starting position.
3. Biceps curl
Sets: 3 Reps: 8-10
- Start with feet hip-width apart and a dumbbell in each hand, palms facing upward.
- Slowly curl the weights up by bending your elbows, keeping them close to your body.
- Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arms.
4. Triceps extension
Sets: 3 Reps: 8-10
- Start with feet hip-width apart and grasp the handle of a dumbbell with both hands.
- Straighten both arms and bring them up so the weight is above your head.
- Slowly bend your elbows as you lower the weight behind your head towards the middle of your shoulder blades.
- Raise the weight back overhead. You'll feel tension in the muscles in the back of your upper arm.
Why you should train the upper body
Strength training in general can improve muscle mass and bone density, both of which decline naturally with age.
Training the upper body strengthens the connective tissue in the shoulders, neck, spine, wrists, elbows and hands. This improves joint health and stability, and reduces the risk of injury.
Having good upper body strength also improves your range of motion and flexibility, making everyday activities like lifting, carrying and bending easier.
