A series of exercises using a set of dumbbells can strengthen muscles in the chest, back, shoulders, biceps and triceps, a fitness expert has commented.

Writing in ShortList magazine, "virtual personal trainer" Kristoph Thompson states that effective exercises for the upper body include chest presses, the Arnold press and the "skullcrusher".

For a chest press, Mr Thompson says, exercisers should lie on a bench with the dumbbells lined up with the middle of the chest, then "slowly press the dumbbells upwards" while moving their hands slightly closer together until the arms are straightened.

Another exercise he recommends is the bent-over row, which involves standing with feet shoulder-length apart and "hinging forward" keeping the back flat and bending the knees. The dumbbells should then be pulled up slowly to the chest while squeezing the shoulder blades together.

The Arnold press - reputedly named after Mr Schwarzenegger - involves sitting on a bench and holding the dumbbells at shoulder height, palms facing in. The weights are then slowly pushed upwards, while the palms are rotated.

Finally, Mr Thompson says the recommends the "skullcrusher", which involves lying on a ball or bench with the arms in L-shapes holding the dumbbells above the head. The arms are slowly straightened before returning to the start position.

Kristoph Thompson is a personal training expert and founder of kristoph.com, which offers advice on workouts, fitness and exercise.

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