While the days of being tested on your flexed arms in gym class are over, developing upper-body strength is still vital. You can do a pullup or a pushup any day. NotFear for your life when you try to lift something heavy from the top shelf. But you won’t regret showing your core, back, arms and core some love.
It’s easy to do a legit upper-body workout from your living room. With just a couple of dumbbells (or two), and enough space for a mat, you can work every muscle from your shoulders down to your abs with just a few dumbbells. shake.
Incorporate an upper-body dumbbell workout into your routine two or three times a week and not only will you feel stronger carrying *all* the things, but you’ll also notice the muscles in your back, arms, and abs finally pop. Wonder Woman, is that you! You’ll be amazed at how confidence-building muscle it can be.
Follow the below exercises to see the results for yourself. They range from warm-up moves to get your muscles working hard to the essential movements that will help you see big results.
Time: 20 minutes
Equipment: mat, dumbbells
This is a great place to:Upper body
Instructions:Each of the following moves should be completed as many times as possible within the time limit. When you are done, rest and then move on to the next exercise.
1. Cactus Arms
How to:Place your feet on the mat and stand with your hips apart. Keep your elbows together and raise your arms so that they form 90-degree angles. Keep core stable and open elbows wide. Next, connect them again. That’s it. Do as many reps as you can in 30 seconds and then go on to the next step.
2. Shoulder rolls
How to: Start by standing on the mat with your feet hip-width apart. Your hands are in fists by your sides. Keep your core engaged and lift your shoulders towards the ears. While opening your chest, pull the shoulder blades forward. Next, lower your shoulders and move away from your ears. Now, lift your shoulders toward the ears and bring your shoulders forward. That’s it. Do as many reps in 30 seconds as possible, then move on to the next move.
3. Jumping Jacks
How to:Start standing with your hands by your sides. Jump legs out slightly wider than hip distance, and then raise your arms overhead. Jump legs back together, arms down by sides. This is one rep. Do as many reps in 30 seconds as possible, then move on to the next move.
4. Inchworm Walkouts
How to:Stand straight up, then move forward. Keep your legs straight, but a slight bed in your knees may be okay. Now you can walk hands out until your shoulders reach the wrists and your body is straight. Keep your legs straight and walk backwards toward your feet. Retire to standing. That’s one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.
5. Shoulder Taps
How to: Start in plank position with head in-line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then return back down. That’s all. Do as many reps in 30 seconds as possible, then move on to the next move.
6. Downward Dog To Plank
How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Return to plank. This is one rep. Do as many reps in 30 seconds as possible, then move on to the next move.
7. Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat with left arm. That’s it. Continue alternating sides, completing as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
8. Single-Arm Bent-Over Row (Right Side)
How to: Start with feet hip-distance apart and weight in right hand. Hinge at hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start position. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
9. Single-Arm Bent-Over Row (Left Side)
How to: Start with feet hip distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start position. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
10. Reverse Table-Top Pull-Through
How to: Start in reverse table-top position with hips lifted, knees over feet, and shoulders should over wrists so body forms a straight line from knees to shoulders. Keeping hips off the ground, slowly lower hips down and through arms while extending legs. Pull body back through to start. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
11. Alternating Military Press
How to: Start kneeling with right leg forward, tailbone tucked and core engaged. Bring elbows up and out so arms form 90-degree angles, like a field goal, with dumbbells in hands. Press right arm up to straight, until right bicep is near right ear. Lower to down to return to field goal position, then repeat with left arm. That’s one rep. Continue alternating sides, completing as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
12. Single-Arm Bent-Over Row (Right Side)
How to: Start with feet hip-distance apart and weight in right hand. Hinge at hips, keeping head in line with tailbone. Bracing core, pull right elbow back until right wrist is near ribs. Return to start position. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
13. Single-Arm Bent-Over Row (Left Side)
How to: Start with feet hip-distance apart, weight(s) in left hand. Hinge at the hips, keeping head in line with tailbone. Bracing core, pull left elbow back until left wrist is near ribs. Return to start position. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
14. Reverse Table-Top Pull-Through
How to: Start in reverse table-top position with hips lifted, knees over feet, and shoulders should over wrists so body forms a straight line from knees to shoulders. Keeping hips off the ground, slowly lower hips down and through arms while extending legs. Pull body back through to start. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
15. Renegade Row
How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then return it to floor. Repeat on opposite side. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
16. Glute Bridge Chest Press
How to: Start lying on back with knees bent and feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand. Lift hips toward ceiling, keeping core engaged. Hold this glute bridge position and press the weights to ceiling. Lower weights back down. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
17. Alternating Side Plank
How to: Start in plank position with shoulders over wrists and feet hip-width apart. Resting on balls of feet, rotate right arm up towards ceiling, opening up chest. Bring right hand back down to floor and repeat on opposite side. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
18. Seated Arnold Press
How to: Start seated with legs fully extended out in front of body with a slight bend in knees. Hold a dumbbell in each hand in front of face with palms facing each other and elbows forming 90-degree angles. Creating a slight upward arc motion, open elbows up and out to sides until palms face forward. Following the same arc, bring elbows down and back together. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
19. Renegade Row
How to: Start in plank position, holding dumbbells in either hand on the ground. Pull right elbow toward the ceiling until right wrist is near ribs, then return it to floor. Repeat on opposite side. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
20. Glute Bridge Chest Press
How to:Start lying on back with knees bent and feet hip-distance apart and about 6 inches away from butt. Arms should be out to the sides like a field goal, with elbows forming 90-degree angles and a dumbbell in each hand. Lift hips toward ceiling, keeping core engaged. Hold this glute bridge position and press the dumbbells towards ceiling. Lower weights back down. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
21. Alternating Side Plank
How to: Start in plank position with shoulders over wrists and feet hip-width apart. Resting on balls of feet, rotate right arm up towards ceiling, opening up chest. Bring right hand back down to floor and repeat on opposite side. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
22. Seated Arnold Press
How to:Start seated with legs extended out in front of body with a slight bend in knees. Hold a dumbbell in each hand in front of face with palms facing each other and elbows forming 90-degree angles. Creating a slight upward arc motion, open elbows up and out to sides until palms face forward. Following the same arc, bring elbows down and back together. That’s one rep. Complete as many reps as possible in 45 seconds. Then, rest for 10 seconds and proceed to the next move.
23. Dumbbell Leg Lowers
How to: Start by lying on back with arms pressed straight up towards ceiling, a dumbbell in each hand. Lift both legs straight up towards ceiling. Keeping feet flexed, slowly lower right leg down. Then, lift right leg back up and repeat with left leg. That’s one rep. Complete as many reps as possible in 30 seconds, then proceed to the next move.
24. Reverse Crunch
How to: Start lying on back with legs lifted so thighs are perpendicular to floor and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off floor. Return to start with control. That’s one rep. Do as many reps in 30 seconds as possible, then move on to the next move.
25. Plank Hold
How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together. Keep core engaged, tailbone tucked under, and hold. Hold for 30 seconds. Rest for 10 seconds, and then continue to the next move.
26. Dumbbell Leg Lowers
How to: Start by lying on back with arms pressed straight up towards ceiling, a dumbbell in each hand. Lift both legs straight up towards ceiling. Keeping feet flexed, slowly lower right leg down. Then, lift right leg back up and repeat with left leg. That’s it. Complete as many reps as possible in 30 seconds, then proceed to the next move.
27. Reverse Crunch
How to: Start lying on back with legs lifted so thighs are perpendicular to floor and knees are bent. Pressing lower back into mat, “curl” knees into chest to lift hips off floor. Return to start with control. This is one rep. Complete as many reps as possible in 30 seconds, then continue to the next move.
28. Plank Hold
How to:Place your face down. Place your forearms so that your elbows touch the ground, your head is in line with your heels, and your feet meet. Keep your core engaged and your tailbone tucked underneath, and hold. For 30 seconds, hold the position. Then, you’re done.
But wait, there’s (lots) more! This is only one of the four exercises in this workout. Women’s Health’s30-day fitness challenge. Each week, you’ll tackle four different workouts: lower body, upper body, total body, and abs. They all follow a similar format and use the same equipment as you see in this exercise. The only thing that will change throughout the month is the strength you feel—and the results you see!
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Source: Women’s Health Mag
