Give a man a pair of dumbbells, and he can crank out a few sets of curls and bulk up his biceps. But give a man a pair of dumbbells and a plan, and he can change his entire body in a month. In the Video, Diksha Chhabra will train you for Upper Body Workout with dumbbells at home. Upper body workout 1. Lying Chest press 2. Shoulder press (seated or standing) use whichever you like 3. Lying Tricep Extensions 4. Bent over rows (shared two Variations, u can use whichever you want) 5. Pullovers.