Here's an upper body workout with dumbbells to build strength and muscle definition. You’ll hit all major upper body muscle groups, including chest, shoulders, back, and arms. Warm-Up (5 minutes) Arm Circles (forward and backward) – 1 minute Shoulder Shrugs – 1 minute Push-Ups – 1 minute Bent-Over Arm Swings – 1 minute Jumping Jacks – 1 minute Workout (30 minutes) Perform each exercise for 10-12 reps, focusing on controlled movements. Complete 3 rounds with 1-2 minutes rest between rounds. Dumbbell Bench Press - Lie on a bench with a dumbbell in each hand, elbows bent at 90 degrees. - Press the dumbbells up, fully extending your arms without locking elbows, then lower them back to the start. Dumbbell Shoulder Press - Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. - Press the dumbbells overhead, keeping your core engaged, and then lower back down. Dumbbell Bent-Over Row - With a dumbbell in each hand, hinge at the hips with a slight bend in your knees. - Pull the dumbbells towards your hips, squeezing your shoulder blades together, then lower them down. Dumbbell Chest Fly - Lie on a bench, holding dumbbells above your chest with a slight bend in your elbows. - Lower your arms out to the sides, feeling a stretch in your chest, then bring them back up to the start. Dumbbell Bicep Curl - Hold a dumbbell in each hand with arms at your sides, palms facing forward. - Curl the dumbbells up towards your shoulders, keeping elbows close to your body, then lower them down. Dumbbell Tricep Extension - Hold one dumbbell with both hands, arms fully extended above your head. - Bend your elbows to lower the dumbbell behind your head, then straighten your arms to lift it back up. Cool Down (5 minutes) Shoulder Stretch – 30 seconds per arm Tricep Stretch – 30 seconds per arm Chest Stretch – 1 minute Arm Across Body Stretch – 30 seconds per arm Cat-Cow Stretch – 1 minute With consistent form and gradually increasing weight, this routine can help you build solid upper-body strength. Adjust the weights to make the last few reps challenging but maintainable.