I have two 10lb dumbbells and zero upper body strength. How

>>42486245
10 pounds is so little the only good you're gonna get out of them is when doing lateral raises. Do them really slow.

>>42486245
go to walmart and buy a set of 20lbs or higher. if you are poor just get one 20lb or more dumbbell and lift that shit a lot with both hands or if you are dirt poor just do pushups and pullups

>>42486245

they could be useful as door stops

Lift them.

>>42486245
pushups, pullups, dips
hold both and curl, bent over row, triceps extension

I have 20's and a bench and I do sets of 20 until failure of
Flat db press
Flys
Seated curls
Overhead press
Alternate lat raises
Bent over rows
Probably not fit approved but combined with physical labor I'm way stronger than 6 months ago

>>42486245
3 sets of 8 repetitions, of anus contractions, 3 times a week:

Dumbbell in vertical position, you squat down till it gets inside you, contract anus, squat up, retract anus, and let the dumbbell fall, If you are using correct form it should fall in a vertical way, so no need to adjust, squat again, and repeat.

For hypertrophy you need progressive overload, in this case, you'll need to buy bigger dumbells (more weight and more circumference). I recommend starting with circular dumbells and move on to hexagonal after 4 months (this is where you move from a beginner stage to intermediate).

After the first workout, you'll not be able to sit down without pain, don't worry about this, it's a sign that you are actually working out your anus correctly (DOMS).

Good luck.

Sell, buy gym membership