Upper-Body Pump

Dumbbell Floor Press improves strength in the chest, shoulders, deltoids, and triceps. Although the floor press doesn't involve much of the lower body and is a partial range of motion lift, it is still a multi-jointed exercise that recruits several different muscles.

General pushups are a fast and effective exercise for building upper body strength. They work the triceps, shoulders, and pectoral muscles. When done properly, they can also strengthen the lower back and core by engaging the abdominal muscles.

Dumbbell Shoulder Press is one of the best exercises for strengthening your shoulders and upper back. The biggest benefactor of the dumbbell shoulder press is the front portion of your shoulder muscle (anterior deltoid); however, deltoids, triceps, trapezius, and pecs will also be working.

Dumbbell Lateral Raise works your deltoid muscle with assistance from the supraspinatus and trapezius muscles.

Standing Dumbbell Biceps Curl primarily works the biceps brachii, which is the muscle on the front of the upper arm. It also trains the brachioradialis, brachialis, and forearm flexors.

Dumbbell Lying Triceps Extension provides triceps strength, improves flexibility, brings stability to your shoulders and arms, and increases range of motion. This prevents the chances of injury and makes it easier for you to use your upper body in daily activities, such as swimming, rowing, and boxing.

Dumbbell Hammer Curl targets the long head of the bicep as well as the brachialis (another muscle in the upper arm) and the brachioradialis (forearm muscles).

Overhead Dumbbell Triceps Extension focuses specifically on the long head of the triceps, activating your core, glutes, and lower back muscles.

Alternating lateral raise with static hold is a free weights exercise that primarily targets the shoulders. It is the most effective shoulder-strengthening exercise that helps tone your shoulder muscles and a part of the upper back muscles. Lateral raise exercise targets the deltoid muscles and some trapezius fibers as well.