Cultivating a strong, toned and lean upper body requires diligent effort and a regular weight-training routine. A supine dumbbell press offers numerous exercises that work a variety of muscles in your arms, shoulders, chest and back. These exercises are performed while lying on your back with a dumbbell in each hand for added resistance. They can be done on a weight bench or on a stability ball.
The dumbbell fly targets a diverse group of muscles through its wing-like flying motion. Your biceps, triceps, pectoralis major, deltoids and wrist flexors will all get a workout through this exercise. Begin by grasping two dumbbells of equal weight in either hand. Lie down on your back and position the weights over your chest with your arms slightly bent. Lower your arms outward to your sides as if opening for a hug. When you feel your chest muscles flex slightly, pull your arms back together above your chest until the dumbbells are almost touching. Repeat for eight to 12 reps.
Lying Dumbbell Curls
Dumbbell curls can be performed while lying on your back, primarily working your biceps muscles. Lie on the bench with dumbbells in each hand and your palms toward the bench. Your hands should hang as close to the floor as possible. As you bend and curl your arm upward, slowly rotate your wrist outward so your thumbs point away from the bench. Slowly lower and repeat for eight to 12 reps.
Dumbbell Lying Supine Two Arm Triceps Extension
The main muscle group that the two arm triceps extension -- a form of the triceps kickback performed in a supine position -- is the triceps. Lie down on the bench with a dumbbell in each hand. Raise the weights directly over your shoulders with your arms fully extended above you. Slowly lower the weights in an arc until your forearm touches your biceps. Then slowly return to the start position and repeat for eight to 12 reps.
The Dumbbell Pullover
The dumbbell pullover works your deltoids, the sides of your upper back and your triceps. For this exercise, only one dumbbell is required. Begin in a supine position, grasping the dumbbell in a triangle hold with both hands. Your palms should be toward the ceiling and your fingers pointed away from your body. Position the dumbbell over your chest. Slowly lower your arm, moving the dumbbell back behind your head and keeping your elbows in line with your body. Bring it back to the starting position and repeat for eight to 12 reps.
- Stockbyte/Stockbyte/Getty Images