A dumbbell chest and back workout that also works your abs

“This workout targets the largest muscles in your upper body to help with posture and counteract the many hours a day we spend sitting, driving or hunched over our phones,” she says. Izzy Lynninstructor at Barry’s Bootcamp and host of the dumbbell-focused Movement of the Month Club.

The six dumbbell exercises below build the kind of strength anyone needs—functional, practical, and ready for anything.

Join the movement

If you’re following the July 2024 Move of the Month, these are the moves for week 3. You’ll do one dumbbell exercise each day, Monday through Saturday, really focusing on nailing your form. (But you can do this workout anytime!)

Then on Sunday, you’ll do the full workout. You’ll do the chest press for 60 seconds, followed by 30 seconds of alternating hammer presses, then 60 seconds of bench presses and 30 seconds of reverse presses. Rest for 1 minute before repeating the entire circuit.

Next, you’ll do the bent-over row for 60 seconds, followed by 60 seconds of lat pullovers, and then hold an elbow plank for 60 seconds. Rest for 1 minute before repeating the entire circuit.

Here is the dumbbell chest and back workout

1. Chest press

No bench? No problem. Chest presses work primarily the same muscles as a bench press—the pectorals, as well as the triceps and shoulders—and are beneficial for both everyday activities and athletic performance.

1. Lie on the ground with a dumbbell in each hand, knees bent and feet flat on the floor.
2. Start with the dumbbells above your chest, elbows bent at 90 degrees, but facing away from your body at a 45-degree angle.
3. Push the dumbbells up so that your hands are directly above your shoulders and your palms are facing away from you.
4. Slowly lower the dumbbells down.
5. Repeat for 60 seconds.

2. Hammer press

The neutral grip of the hammer press helps you strengthen your upper pecs, triceps and shoulders while keeping your joints safe.

1. Lie on your back on a bench or the floor with a dumbbell in each hand, holding them with a neutral grip (palms facing each other).
2. Start with the dumbbells at shoulder height and press them straight above your chest until your arms are fully extended.
3. Lower the dumbbells until your triceps almost touch the floor.
4. Press back up and continue for 60 seconds.

3. Table Crunch + Reverse Crunch

This variation of the classic crunch helps reduce stress on the lower back and focuses more on the abs, making it ideal for building core strength and definition.

1. Lie on your back. Bend your knees and lift your legs until your shins are parallel to the floor, creating a 90-degree angle at your hips and knees.
2. Place your hands slightly behind your head and engage your core.
3. Lift your upper back and shoulders off the floor toward your knees, exhaling as you crunch.
4. Slowly lower your upper body back to the starting position while inhaling.
5. Repeat for 60 seconds.

Reverse crunches are particularly effective at targeting the lower abs, an area that is often difficult to engage with other exercises. They also improve pelvic stability and help reduce lumbar pressure.

1. Lie on your back with your arms at your sides, palms down, or hands behind your head. Raise your legs so that your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle.
2. Roll your pelvis toward your chest, lifting your hips and knees toward your chest. Use your abs to lift your hips off the floor, not momentum.
3. Carefully lower your hips down just above the floor without letting them rest completely.
4. Repeat for 60 seconds.

4. Bent-Over Series

Counteract the negative effects of prolonged sitting with the slouched row. Strengthens the back and biceps muscles, crucial for improving posture and back strength.

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Bend your knees slightly and bend forward at the hips, keeping your back flat and letting your arms hang straight down.
3. Pull the dumbbells out to the side, squeezing your shoulder blades together.
4. Lower the dumbbells back to the starting position.
5. Repeat for 60 seconds.

5. Sweater Lat

Mimic the effects of the lat pulldown machine at the gym with the lat pullover, which targets the lats, triceps and chest. It also helps increase shoulder flexibility, contributing to better upper body muscle symmetry.

1. Lie on a flat bench or the ground, holding the head of a dumbbell with both hands, extending your arms over your chest.
2. Keeping your arms straight, lower the dumbbell back and over your head until your biceps are next to your ears.
3. Bring the dumbbell back to the starting position.
4. Repeat for 60 seconds.

6. Forearm plank

Can’t go wrong with a classic basic move! The forearm plank is a great core-stabilizing move that strengthens the abs, back and shoulders, helping to reduce the risk of back pain.

1. Lie face down with your forearms on the ground and your elbows aligned under your shoulders.
2. Lift your body off the ground, forming a straight line from your head to your heels.
3. Hold this position, keeping your abs engaged and your body rigid.
4. Hold the pose for 60 seconds or as long as you can without compromising form.