Push-ups and bench presses are excellent for building upper-body strength, but you don’t have to get on the floor or use a bench to work your arms. In this blog, we’ll show you a standing dumbbell workout that allows you to stay upright and effectively target your arms and shoulders from various angles.

Since this workout avoids push-ups and planks, it’s gentle on the wrists, and all you need are a pair of dumbbells.

We recommend starting with dumbbells weighing between 5-12 pounds. You can go higher, but it’s important not to choose weights that are too heavy at first, since your arms will fatigue quickly as you progress through the exercises in this workout.

So, grab a pair of dumbbells and get ready to feel the burn at AFAC gym in Thornton, Colorado!

Boost Your Upper-Body Strength with This Wrist-Friendly Gym Workout

For each of these arm exercises, aim to work for 45 seconds followed by a 15-second rest before moving on to the next exercise. Keep holding your weights during the rest periods to make transitioning to the next exercise easier.

Ensure you move with control during your repetitions to maintain good form and maximize time under tension, which helps muscle growth. With upper body dumbbell exercises, it can be tempting to use momentum by rocking your hips forward to lift the weights — but avoid this. Many of the exercises are isolations like bicep curls, directly targeting muscles such as the biceps and triceps, so you’ll definitely feel the benefits in your upper arms after the session.

The primary advantage of a standing workout is that it reduces the impact on your body by avoiding movements that require getting up and down. Additionally, this workout avoids putting pressure on your wrists with moves like push-ups and planks.

Remaining standing also means you have less movement between exercises, allowing you to focus on recovery during the rest periods.

Let’s get started!

Shoulder Press with a Pulse

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold a dumbbell in each hand with an overhand grip, palms facing forward.
Position the dumbbells at shoulder height, upper arms parallel to the floor, elbows bent at about 90 degrees, and aligned with your shoulders.

Press Up

Exhale and press the dumbbells upward until your arms are almost fully extended, but don’t lock your elbows.
Lower the dumbbells down to the starting position.

Pulse

For this rep, press dumbbells upward about halfway. This is the “pulse” part of the movement.
Lower the dumbbells down to the starting position.

Press Up

After completing the pulse, press dumbbells upward until your arms are almost fully extended, but don’t lock your elbows.
Lower the dumbbells down to the starting position.

Repeat

Continue the sequence, alternating between a full shoulder press and a pulse, for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged and avoid arching your back.
Move with control to maximize muscle engagement and avoid using momentum.
Start with lighter weights to master the form before progressing to heavier weights.

Overhead Triceps Extension

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold one dumbbell with both hands, grasping it by one end so that your palms are facing upward and your thumbs are wrapped around the handle.
Lift the dumbbell overhead until your arms are fully extended, keeping your elbows close to your ears. This is your starting position.

Lower the Dumbbell

Inhale and slowly bend your elbows to lower the dumbbell behind your head. Keep your upper arms stationary and only move your forearms.
Continue lowering the dumbbell until your forearms are parallel to the ground or you feel a comfortable stretch in your triceps.

Extend the Arms

Exhale and press the dumbbell back up by straightening your elbows, bringing the dumbbell back to the starting position with your arms fully extended overhead.

Repeat

Continue the movement for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged and avoid arching your back.
Make sure your elbows stay close to your ears and don’t flare out to the sides.
Move with control to maximize muscle engagement and prevent injury.
Start with a lighter weight to ensure proper form before progressing to heavier weights.

Biceps Curl

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold a dumbbell in each hand with an underhand grip (palms facing forward).
Let your arms hang down at your sides with your elbows close to your torso.

Curl the Dumbbells

Exhale and curl the dumbbells up toward your shoulders by bending your elbows. Keep your upper arms stationary and only move your forearms.
Continue lifting the dumbbells until your forearms are close to or touch your biceps. Squeeze your biceps at the top of the movement.

Lower the Dumbbells

Inhale and slowly lower the dumbbells back down to the starting position with control, fully extending your arms.

Repeat

Continue the movement for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged to maintain good posture and avoid swaying or using momentum.
Make sure your elbows stay close to your torso and do not flare out to the sides.
Move with control to maximize muscle engagement and prevent injury.

Upright Row into a Lateral Raise

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold a dumbbell in each hand with an overhand grip (palms facing your thighs).
Let your arms hang down in front of you with the dumbbells touching your thighs.

Upright Row

Exhale and lift the dumbbells vertically by bending your elbows, keeping them higher than your wrists.
Raise the dumbbells until they reach chest height, close to your chin. Your elbows should be flared out to the sides.
Pause briefly at the top of the movement.

Lower the Dumbbells

Inhale and slowly lower the dumbbells back to the starting position with control, keeping them close to your body.

Lateral Raise

Immediately transition into the lateral raise by lifting the dumbbells out to the sides with a slight bend in your elbows.
Raise the dumbbells until your arms are parallel to the ground, forming a “T” shape with your body.
Pause briefly at the top of the movement.

Lower the Dumbbells

Inhale and slowly lower the dumbbells back to the starting position with control.

Repeat

Continue the sequence for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged to maintain good posture and avoid swaying or using momentum.
Ensure your shoulders do most of the work, avoiding excessive shrugging or using your lower back.
Move with control to maximize muscle engagement and prevent injury.

Standing Dumbbell Forward Horizontal Press

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold a dumbbell in each hand with an overhand grip (palms facing downward).
Position the dumbbells at chest height, elbows bent at about 90 degrees and close to your sides.

Press Forward

Exhale and extend your arms forward in a horizontal line until your arms are fully extended in front of you. The dumbbells should be at shoulder height, and your palms should remain facing downward.
Focus on engaging your chest, shoulders, and triceps during the press.

Return to Start Position

Inhale and slowly bend your elbows to pull the dumbbells back to the starting position at chest height.
Keep the movement controlled to maintain proper form and muscle engagement.

Repeat

Continue the movement for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged to maintain good posture and avoid swaying or arching your back.
Ensure your movements are controlled to maximize muscle engagement and prevent injury.
Start with a lighter weight to ensure proper form before progressing to heavier weights.
Avoid locking your elbows completely at the end of the press to maintain tension on the muscles and protect your joints.

Dumbbell Close Grip Overhead Press

Start Position

Stand with your feet shoulder-width apart, knees slightly bent for stability.
Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Position the dumbbells at shoulder height, close together in front of you with your elbows bent and pointing down.

Press Up

Exhale and press the dumbbells upward by extending your arms fully overhead. Keep the dumbbells close together throughout the movement.
Your palms should remain facing each other, and your elbows should stay aligned with your shoulders.

Pause at the Top

Pause briefly at the top of the movement, with your arms fully extended and the dumbbells above your head.

Lower the Dumbbells

Inhale and slowly lower the dumbbells back to the starting position at shoulder height, maintaining control and keeping them close together.

Repeat

Continue the movement for the desired number of repetitions, maintaining control and proper form throughout.

Tips

Keep your core engaged to maintain good posture and avoid arching your back.
Ensure your movements are controlled to maximize muscle engagement and prevent injury.
Start with a lighter weight to ensure proper form before progressing to heavier weights.
Avoid locking your elbows completely at the end of the press to maintain tension on the muscles and protect your joints.

Dumbbell Reverse Fly

Setup

Select dumbbells that are challenging but manageable to maintain proper form throughout the exercise.

Starting Position

Stand with feet shoulder-width apart
Maintain a slight bend in your knees for stability.
Grip a dumbbell in each hand with your palms facing each other (neutral grip).
Bend your torso forward slightly at the hips (hinge at the hips) while keeping your back straight. Your arms should hang naturally with a slight bend at the elbows.

Execution

Raise the dumbbells out to the sides in a wide arc, maintaining the bend in your elbows. Focus on squeezing your shoulder blades together.
Lift the weights until your upper arms are parallel to the floor or slightly above.
Slowly bring the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of reps.

Tips

Avoid using momentum to lift the weights. The movement should be slow and controlled.
Keep a consistent bend in your elbows to focus the effort on your chest and shoulders.
Keep your core muscles engaged throughout the exercise to maintain balance and stability.
Using weights that are too heavy can lead to poor form and increase the risk of injury.
Avoid swinging the weights or using your body to lift them. The movement should come from your arms and shoulders.
Keep your back straight and avoid rounding your spine to prevent strain and injury.

Hammer Curls

Setup

Select a pair of dumbbells that challenge you but allow you to maintain proper form.

Starting Position

Stand with feet shoulder-width apart.
Maintain a slight bend in your knees for stability.
Grip a dumbbell in each hand with your palms facing your thighs (neutral grip).
Let your arms hang naturally at your sides with your elbows close to your body.

Execution

Keeping your upper arms stationary, bend your elbows and curl the dumbbells toward your shoulders until your elbows are at a 90-degree angle.
Your palms should remain facing each other throughout the movement.
At the top of the movement, squeeze your biceps and hold for a moment.
Slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat for the desired number of reps.

Tips

Avoid swinging the weights or using momentum. The movement should be slow and controlled.
Keep your elbows stationary and close to your torso to ensure the biceps are doing the work.
Lower the dumbbells all the way down to fully extend your arms for maximum effectiveness.
Using weights that are too heavy can compromise your form and increase the risk of injury.
Avoid using your body to lift the weights. Focus on controlled movements.
Ensure you complete the full range of motion to fully engage the biceps and brachialis muscles.

Lateral Raises

Setup

Select dumbbells that are light enough to allow proper form but heavy enough to provide a challenge.

Starting Position

Stand with feet shoulder-width apart.
Maintain a slight bend in your knees for stability.
Grip a dumbbell in each hand with your palms facing your thighs.
Let your arms hang naturally at your sides.

Execution

Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor. Your palms should be facing the floor at the top of the movement.
Hold the position for a brief moment to maximize the contraction in your shoulder muscles.
Slowly lower the dumbbells back to the starting position in a controlled manner.
Repeat the exercise for the desired number of reps.

Tips

Don’t use momentum to lift the weights. Your movements should be slow and controlled.
Keep a slight bend in your elbows throughout the exercise to reduce the strain on your joints.
Keep your shoulders down and away from your ears to prevent engaging the trapezius muscles excessively.
Maintain a neutral spine position, avoiding any arching or rounding of the back.
Using weights that are too heavy can lead to poor form and increase the risk of injury.
Lifting the weights higher than parallel to the floor can place unnecessary strain on your shoulder joints.

Shoulder Press

Setup

Stand with your feet shoulder-width apart, knees slightly bent, and core engaged for stability.
Hold a dumbbell in each hand at shoulder height, palms facing forward, with your elbows bent and pointing downwards.
Tighten your abdominal muscles to stabilize your torso throughout the exercise. This will help prevent swaying or arching of your back.

Press

Exhale and push the dumbbells directly upward, fully extending your arms while keeping them slightly in front of your body.
Avoid locking your elbows at the top of the movement to maintain tension on your shoulder muscles.
As you press the dumbbells overhead, maintain control and avoid swinging your body to assist with the movement. Your core should remain engaged to keep your torso stable.

Lower

Inhale and slowly lower the dumbbells back to the starting position, bending your elbows as you bring the weights down.
Control the descent of the dumbbells to work your shoulder muscles throughout the entire range of motion.

Repeat

Perform the desired number of repetitions, typically 8-12 reps for muscle building or 12-15 reps for muscular endurance.

Adjust as Needed

If you find that the weight is too heavy or if your form is compromised, decrease the weight or take a short break before continuing.

Tips

Throughout the exercise, focus on maintaining proper form and alignment.
Avoid overarching your back or shrugging your shoulders, and ensure that the movement is coming from your shoulder muscles rather than your lower back or legs.
After completing your sets, perform some shoulder stretches to help prevent tightness and promote flexibility.

Stand Tall with These Dynamic Dumbbell Exercises at AFAC Gym

Incorporating upper-body standing dumbbell exercises into your workout routine is an effective way to target multiple muscle groups simultaneously, especially the biceps, triceps, and shoulders. By utilizing the compound movements we’ve included in this blog, you can efficiently build strength, muscle mass, and definition in these key areas. Not only do these exercises provide functional benefits for everyday activities, but they also offer versatility and convenience, as they can be performed at our gym using our wide array of dumbbells weighing 5-100 pounds. Whether you’re looking to tone your arms, improve your overall strength, or enhance your athletic performance, these dynamic exercises can help you achieve your goals effectively. So grab those dumbbells, stand tall, and challenge yourself with these empowering upper-body exercises today!

If you’d like to join a local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. Our personal trainers can get you started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.