Dumbbell Exercises for Your Chest and Back

One of the most effective ways of building a huge, rock solid upper body is to do dumbbell workouts with compound exercises. Compound exercises are exercises that involve multiple joint movements. You can build greater strength and bigger arms with compound exercises compared to single-jointed dumbbell arm workouts.

Here are 2 dumbbell exercises that targets your chest, back, shoulders and arms:
Flat Dumbbell Bench Press
Major Muscle Groups Used: Pectoralis major, deltoids and triceps
Execution:

• Lie face up on a weight bench. Make sure that your feet are flat on the floor
• Grab the dumbbells, and position them right above your chest
• Lower the dumbbells with control until you feel a comfortable stretch, and then press up slowly.

1-Arm Dumbbell Rows

Major Muscle Groups Used: Back, biceps
Execution:

• With one leg, kneel on the bench
• Lean over and place one hand (same side as the kneeling leg) on the bench for support
• Grab onto the dumbbell
• With the dumbbell hanging from your arms, your body parallel to the ground and your back straight, pull the dumbbell towards your chest (keep your elbows in tight!)
• Row the dumbbell up slowly, and lower the dumbbell with control

Remember when you’re training with dumbbells, or any exercise equipment, exhale on the contracting phase of the lift, and inhale during the relaxing phase!