Your upper body workout should target the upper body muscles described above. Remember, for maximum results, use the appropriate weight (the weight at which you can do no more than 12–15 reps).

Biceps Curl and Triceps Kickback

From the standing position, arms at your side, hold the dumbbell with an underhand grip. With your elbow securely against your side, raise (curl) the dumbbell up and toward your chest as far as it will go, then control the weight as you bring your hand back down. This is one repetition. Alternate arms after each set.

Starting position for the biceps curl

Finishing position for the biceps curl

For the triceps kickback, use an overhand grip and, in the bent-over position, extend the working arm straight behind you (kick it back) without hyperextending your arm. Control the weight as you bend back toward your chest. This is one repetition.

Front Raise and Shoulder Press

The front raise works your deltoids. In the standing position with the dumbbell in an overhand grip, let both arms rest in front of your body so that your palms are resting on your thighs. Then lift one arm straight up to shoulder height so that it's parallel to the floor. Control the weight on the way back to the starting position for one repetition.

For the shoulder press, stand with the dumbbells in an overhand grip, bend your arms so that the dumbbells are by your ears, palms facing away from your body. Extend your arm up and slightly in front of your head, then lower to the starting position for one rep.

Bent-over position for the triceps kickback

Starting position for the triceps kickback

Finish position for the triceps kickback

Start position for the front raise

Finish position for the front raise

Start position for the shoulder press

Finish position for the shoulder press

Bent-Over Row

From the bent-over position, hold the dumbbell in an overhand grip and extend your arm toward the floor in a diagonal line from your shoulder. As if you are rowing a boat, bend your elbow and lift the dumbbell so that you use your back muscles as well as your arm muscles. Pretend you're starting a lawnmower but with a smoother action. Return to the starting position for one rep.

Start position for the bent-over row

Finish position for the bent-over row