Good Upper-Body Dumbbell Workout for Beginners

When first starting out on a weight-training regime, many beginners head straight for the resistance machine section of the gym. While this is a safe bet, you might be better off leaving your comfort zone and hitting the dumbbell rack instead. Dumbbells work more muscle fibers than machines do, but unlike barbell training you don't need anyone to spot you, notes trainer Adam Campbell of "Men's Fitness" magazine. When working your upper body, keep your sessions simple and aim to make small jumps each workout.

  1. Bag a Bench

    • Start your routine with two dumbbell exercises using a weight bench -- the dumbbell chest press and dumbbell shoulder press. For the chest press, set your bench so you can lie flat on it. Begin each repetition with a dumbbell in either hand, next to your chest. Press up until your arms are straight, pause, then lower the weights all the way back down. For the shoulder press, set your bench to 90 degrees so you're sitting upright. This involves a similar movement to the chest press, but you start with the dumbbells just above your shoulders, push them up until they're nearly touching above your head with your elbows straight, then lower them again. If you want to make shoulder presses tougher and work your core more, ditch the bench and do them standing up.

    Pulling Performance

    • Chest presses and shoulder presses are both pushing exercises -- the former working your chest and triceps and the latter your shoulders and triceps. To balance this out, you need two pulling exercises for your back. Kick these off with one-arm rows, performed with your supporting arm resting on a weight bench and your working arm hanging straight down. Pull the dumbbell up to your midsection while maintaining a flat back. Add in chest-supported rows for your second pull move. The arm movement for these is exactly the same as for one-arm rows, only you lie face down on an incline bench with a dumbbell in each hand and perform the lift with both arms at the same time.

    A Call to Arms

    • Your arm muscles -- the biceps and triceps -- are worked during the first four exercises, so they don't need too much extra stimulation. That being said, one extra move for each can be beneficial, especially if you're looking to build more muscle mass. For biceps curls, stand up with a dumbbell in either hand, palms facing forward, and lift the dumbbells up to your shoulders while keeping your elbows tucked in. For triceps extensions, sit on a bench and grab the end of a dumbbell in both hands. Hold it straight above your head, then lower it down behind your head while keeping your upper arm locked in place, then lift it back up.

    The Newbie's Guide

    • For sets and reps, the best thing beginners can do is keep it simple. You'll need a different amount of weight depending on the exercise, but you should be able to lift more on the chest, back and shoulder moves than on the arm ones. You'll know you've got the right weight of dumbbell when your muscles get fatigued somewhere between eight and 12 reps, according to Leta Shy of the Fit Sugar website. Perform three sets of eight to 12 reps on each move and aim to increase your reps every session. Move up a dumbbell weight every three to four weeks.