While your goal may not be to bench press 100 pounds, adding dumbbells to your workout can help you feel stronger. If your workout usually targets your hips and butt to fit better into your jeans, dedicate some time to your upper body to look better in your tank tops. Dumbbell training offers you a variety of different exercises so you don't get bored.
Benefits
Strength training can improve your posture, self-esteem, reduce health problems and even help you maintain your weight. The more muscle you have, the more efficiently you can burn calories during your workout and while you are at rest. As a girl, the Teens Health website suggests weight training two to three days per week, perhaps training your upper body one day and your lower body another.
Biceps and Triceps
During your workout routine focus on training the major muscles of your upper body like your biceps, triceps and shoulders. Complete three sets of eight to 12 receptions of each exercise. Aim to complete one or two exercises per muscle group. Perform bicep curls holding your dumbbells with your palms facing up and your hands at your side. Slowly bend your elbows and bring your weight up to your shoulders. Control your weight as you lower back down to your starting point. You can also complete bicep hammer curls by using the same motion, however, turn your palms so that they face each other during your curl. This subtle change targets a different part of your bicep.
Triceps
Your triceps are located on the upper part of the back of your arm. Complete triceps overhead extensions by bringing your weight over your head. Place your elbows in by your ears and slowly bend at the elbows to lower your weight behind your head. Squeeze your triceps and slowly straighten your arms back overhead. Triceps kickbacks can also be performed with dumbbells. Stand with your elbows pressed against your sides, holding your dumbbells in both hands and bending your elbows. Hinge at your hips, leaning your core forward and press your dumbbells up towards the ceiling, by straightening your arms. Pause at the top and slowly lower back down.
Shoulders
Shapely shoulders can help you look better in tube tops and strapless dresses. You can sculpt your shoulders with front and lateral shoulder raises. Begin front raises holding your dumbbells with your hands resting on your thighs. Slowly lift your arms up, shoulder height with your arms extended straight out. Pause at the top and slowly lower back down. Complete lateral lifts by holding your dumbbells at your sides and slowly lifting your arms out to the sides, shoulder height. Pause and control your weight back down.
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