How to strengthen your upper body with dumbbells?

To strengthen your upper body with dumbbells, you can follow these exercises:

1. Dumbbell Bench Press: Lie on a bench with a dumbbell in each hand, palms facing forward. Push the dumbbells up until your arms are fully extended, then lower them back down to chest level. Repeat for multiple sets and reps.

2. Dumbbell Shoulder Press: Stand or sit with a dumbbell in each hand at shoulder level, palms facing forward. Push the dumbbells up until your arms are fully extended overhead, then lower them back down to shoulder level. Repeat for multiple sets and reps.

3. Dumbbell Rows: Stand with a dumbbell in each hand, palms facing inward. Bend forward at the waist while keeping your back straight and let the dumbbells hang straight down from your shoulders. Pull the dumbbells up towards your chest by bending your elbows and squeezing your shoulder blades together. Lower them back down and repeat for multiple sets and reps.

4. Dumbbell Bicep Curls: Stand with a dumbbell in each hand, palms facing forward and arms fully extended by your sides. Curl the dumbbells up towards your shoulders by bending at the elbows while keeping your upper arms stationary. Lower them back down slowly and repeat for multiple sets and reps.

5. Dumbbell Tricep Extensions: Stand or sit with a dumbbell in one hand, raise it overhead with your arm fully extended. Bend at the elbow to lower the weight behind your head while keeping your upper arm stationary. Extend it back up to starting position and repeat for multiple sets and reps before switching to the other arm.

Remember to start with lighter weights if you're new to strength training and gradually increase as you get stronger. Also, maintain proper form throughout each exercise to avoid injury and maximize results.