Upper Body Dumbbell Exercises for Men: Complete Home Workout Guide
Building a strong, defined upper body doesn't require a gym membership or expensive equipment. With just a pair of dumbbells and some floor space, you can develop your chest, back, shoulders, and arms effectively at home.
This guide provides a complete upper body workout designed for men who want to build muscle and strength using dumbbells.
Whether you're just starting out or looking for an efficient home training option, these exercises will help you achieve results!
What Equipment Do You Need for Upper Body Dumbbell Workouts?
Dumbbells: For beginners, a set ranging from around 1-6kg is affordable and provides a good starting point (like these from Amazon). However, weight selection is highly individual and depends on your current strength levels. What feels light for one person might be challenging for another, and that's completely normal.
For long-term progression, consider adjustable dumbbells (I recommend this set on Amazon and if you do purchase them (or any other of my Amazon recommendations) I might get a small payment through my affiliate scheme which helps fund the website!). These allow you to increase weight as you get stronger without buying multiple sets.
Space: Enough room to extend your arms fully in all directions while standing or lying down.
Not sure if you're ready for dumbbells? Start with my 80 bodyweight exercises for home movement library to build foundational strength first.
How to Structure Your Workout
Starting point: Perform 3 sets of 8-12 reps for each exercise, resting 60-90 seconds between sets.
How to Choose Your Starting Weight
Pick a weight where you can complete 8 reps with good form, but the last 2-3 reps feel challenging. If you can easily do 12 reps and could keep going, the weight is too light. If you can't reach 8 reps with proper form, it's too heavy.
It's better to start lighter than you think you need as you can always increase the weight next session.
Progressive Overload: How to Get Stronger Over Time
Your muscles grow stronger by adapting to increasing demands. If you do the same workout with the same weight forever, your progress will stall. Progressive overload means gradually increasing the challenge over time.
How to progress:
Add reps first (easiest method)
Week 1: You manage 8 reps per set
Week 2: Aim for 9 reps per set
Week 3: Push for 10 reps per set
Continue until you can do 12 reps for all 3 sets with good form
Then increase weight
Once you hit 3 sets of 12 reps comfortably, increase the weight by 1-2kg
You'll likely drop back down to 8-9 reps; that's normal
Repeat the process of building back up to 12 reps
Alternative progression methods:
Add a set: Go from 3 sets to 4 sets (increases total volume)
Slow down the tempo: Take 3-4 seconds to lower the weight (increases time under tension)
Reduce rest time: Drop from 90 seconds to 60 seconds between sets (increases intensity)
Track your workouts: Write down the weight, sets, and reps for each exercise. This removes guesswork and lets you see your progress over weeks and months.
Progressive overload doesn't mean adding weight every single workout; it means consistent, gradual increases over time. Even adding one extra rep per week is progress.
6 Best Upper Body Dumbbell Exercises for Men
1. Dumbbell Shoulder Press (Shoulders & Triceps)
Targets: Shoulders (deltoids), triceps
Safety note: If you feel strain in your lower back, you're likely overextending. Reduce the weight or check your core engagement.
2. Dumbbell Bent-Over Row (Back & Biceps)
Targets: Back (lats, rhomboids), biceps
Safety note: Maintain a neutral spine throughout. If your lower back rounds, reduce the forward lean or decrease weight.
3. Dumbbell Floor Press (Chest & Triceps)
Targets: Chest (pectorals), triceps, front shoulders
Safety note: Don't bounce your elbows off the floor - touch lightly and press back up with control.
4. Dumbbell Bicep Curl (Biceps)
Targets: Biceps
Safety note: Keep your wrists neutral (straight line from knuckles to forearm). Don't bend them back as you curl.
5. Dumbbell Reverse Fly (Rear Shoulders & Upper Back)
Targets: Rear shoulders (posterior deltoids), upper back
Safety note: This should be felt in the back of your shoulders and upper back. If you feel it in your lower back, reduce your forward lean or decrease weight. Use lighter weight than your other exercises - this is a smaller muscle group.
6. Dumbbell Overhead Tricep Extension (Triceps)
Targets: Triceps
Safety note: If you feel shoulder discomfort, this exercise might not suit your mobility. Skip it or substitute with tricep kickbacks.
| Exercise | Primary Muscles | Sets x Reps |
|---|---|---|
| Shoulder Press | Shoulders, Triceps | 3 x 8-12 |
| Bent-Over Row | Back, Biceps | 3 x 8-12 |
| Floor Press | Chest, Triceps | 3 x 8-12 |
| Bicep Curl | Biceps | 3 x 8-12 |
| Reverse Fly | Rear Shoulders, Upper Back | 3 x 8-12 |
| Overhead Tricep Extension | Triceps | 3 x 8-12 |
How Many Sets and Reps Should You Do?
Your muscles adapt to the stress you place on them. To continue building strength and size, you need to progressively increase the challenge. Here's how:
Week 1-2: Focus on learning proper form with lighter weights Week 3-4: If you can complete 3 sets of 12 reps with good form, increase weight by the smallest increment available (usually 1-2kg) Ongoing: When you can do 3x12 again with the new weight, increase again
Alternative progression methods:
Add an extra set (go from 3 to 4 sets)
Slow down the lowering (eccentric) phase to 3-4 seconds
Reduce rest time between sets to 45 seconds
How Many Times Per Week Should You Do Upper Body Workouts?
Minimum effective dose: 2 sessions per week with at least 48 hours rest between upper body workouts. This allows your muscles time to recover and grow stronger.
For faster progress: 3 sessions per week, spreading them evenly (e.g., Monday, Wednesday, Friday).
What to do on other days:
Rest completely (especially important when starting out)
Train lower body or do cardio
Light movement like walking or stretching
Your muscles don't grow during the workout; they grow during recovery. More isn't always better. If you're still sore from your last session, add an extra rest day.
When Standard Workouts Don't Work for You
You might have noticed that while these exercises are straightforward, actually doing them consistently can be harder than it looks. If you find yourself:
Struggling to start workouts even though you know what to do
Feeling overwhelmed by gym environments or unsure when to go
Finding it hard to maintain a routine despite having the knowledge
Experiencing sensory discomfort during or after workouts (certain movements feel "wrong," textures of equipment bother you, or you feel overstimulated afterward)
...you're not alone, and you're not lacking willpower.
Many people, including neurodivergent people find that traditional fitness advice doesn't account for executive dysfunction, sensory sensitivities, or gym anxiety. The exercises themselves aren't the problem; it's the environment, the overwhelm, or the way fitness is typically structured.
These adaptations work for anyone who finds conventional fitness approaches overwhelming, whether you're neurodivergent or not.
I've created a sensory-friendly version of this workout that includes:
Modifications for sensory sensitivities
Strategies for managing gym anxiety
Ways to adapt exercises when standard form doesn't work for your body
How to build consistency when executive dysfunction makes routines difficult
New to strength training entirely? My Sensory-Safe Strength System breaks down the fundamentals without overwhelm.
Key Takeaways: Upper Body Dumbbell Workout for Men
These 6 exercises target all major upper body muscle groups
Start with 1-6kg dumbbells or choose weight based on your individual strength
Focus on proper form before increasing weight
Progress by adding weight, reps, or sets every 2-4 weeks
Train upper body 2-3 times per week with rest days between
Consistency beats perfection. Start with what you can manage, focus on form, and progress gradually.
Want to know more about my approach? Learn about my story and why I specialise in neuroinclusive fitness.
Continue Your Fitness Journey
- Free Gym Anxiety Toolkit - Practical strategies to manage overwhelm
- Building Gym Confidence as an Adult - Why starting later doesn't mean starting from zero
- Neurodivergent-Friendly Scheduling Tips - Creating a workout routine that actually sticks
