A large weight machine and weight set are not required to build up your upper body. A simple set of dumbbells allows you to strengthen your back, shoulders, arms and chest. Dumbbells aid in isolating specific muscles to work and working them from different angles, giving you a well-rounded workout aimed at bodybuilding.
Single-Arm Dumbbell Pull
The single-arm dumbbell pull works your biceps, rear shoulders, back and core. This exercise requires a single dumbbell and a chair or weight bench. To start, slightly bend your knees and place one hand on the chair, aligning your upper body nearly parallel to the floor. With your other hand, grab a dumbbell and extend your arm fully down. Pull your belly button in towards your spine and raise the dumbbell to the point that your elbow is slightly above your body and your elbow is making a 90-degree angle. Slowly extend your arm back to the starting position. Perform 10 reps with each arm.
Flat Chest Flies
Flat chest flies require two dumbbells. Lie flat on your back on a weight bench and hold one dumbbell in each hand just above your chest. Slightly bend your elbows and open your arms towards the sides of your body. Lock your elbows for the duration of the exercise. Once the upper part of your arms become parallel to the floor, slowly bring the weights back to the beginning position. Repeat the exercise for a total of 10 repetitions.
Dumbbell Lunges
Dumbbell lunges use two dumbbells and resistance from your body weight. Stand in an upright position, holding one dumbbell in each hand with your hands at your side. Place your feet almost shoulder-width apart. With your right foot, step forward approximately two feet and bend your right knee in a 90-degree angle. As you plant your right foot, bend your left knee to the point that it almost touches the floor. Return to your starting position by pushing off with your front foot. Alternate legs and perform 10 to 15 repetitions on each side.
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