Dumbbell exercises for arms, chest, shoulders and back

Sculpt a stronger, more defined upper body with this simple yet powerful dumbbell routine. Focus on your arms, chest, shoulders, and back to build balanced muscle tone and strength. Stick with 4–5 sessions per week, and perform 15–30 reps for each move. Whether you’re training at home or in the gym, consistency is the key—push yourself, stay disciplined, and watch your body transform week by week.