Here are a few simple exercises you can do with dumbbells at home that can help build upper body strength. Make sure you have a variety of weights, from 5-20 lbs., so that you can vary your training and focus on different areas. This is a workout you can do quickly, or you can repeat it if you have more time. Make sure you focus on picking a weight that will mean that you maximize your effort at 10 reps, rather than having to repeat reps. If you are going to repeat, repeat all of the exercises.

Chest push – Lie down on the ground or with your back on a yoga ball, and your feet at a 90-degree angle. Place the weights on your chest, and then push the weigh straight up into the air; hold, and then lower slowly. Make sure that you do not lock your elbows in place, keeping them bent slightly.

Overhead push – Sit up on the yoga ball or on your sofa. Put your weights on your shoulders and lift them slowly until your arms are straight above your head. Make sure that you keep a slight bend in your elbows. Hold for a few seconds and then lower slowly.

Row – Stay seated on your yoga ball and bend your arms so that your weights are in front of your chest. Lower your arms slowly, and reach back in a rowing motion. Sweep backwards, and then return your arms back into your starting position. If you do not have a yoga ball, try a chair with no arms.

Bicep curl – Hold a dumbbell in one arm and slowly curl up. You can do your bicep curls sitting or standing. Repeat on both sides.

Combined bicep curl and pull down – From the standing position, hold both of the weights at your chest. Start by lowering your weights and then curl upwards until the weights are back at your chest. Then, lift your weights into the air and pull them down slowly in front of your face.

Arm stretch – Hold the weights in both hands and extend your arms straight in front of you. Now, open your arms and reach out to your sides in a scissors movement, then close them again. Keep your arms straight the entire time, and do not let them down or relax until you are finished with your repetitions.