Upper-body training doesn’t have to be complicated. Using just a few weights and machines, you can effectively work all the muscle groups in your upper body.  

Try incorporating this workout into your weekly exercise routine for a well-rounded upper-body toning regimen.

TRICEP KICKBACKS - 3 SETS OF 12 REPS

  • Hold a dumbbell in each hand with your palms facing inward and your knees slightly bent 
  • Engage your core and maintain a straight spine as you hinge forward with your hips, bringing your torso almost parallel to the floor 
  • Keep your upper arms in close to your body and your head in line with your spine 
  • Engage your triceps by straightening your elbows, moving only your forearms 
  • Pause briefly before slowly lowering the weights to the starting position for one rep 

DUMBBELL SIDE TO FRONT RAISES - 3 SETS OF 12-15 REPS

  • Begin in a standing position with your feet shoulder-width apart and extended arms holding a pair of dumbbells at your sides 
  • Keeping your elbows slightly bent, raise the dumbbells lateral to shoulder height 
  • At the top of the movement move the dumbbells in front of you, keeping your arms up and extended 
  • Slowly lower the dumbbells back down to the starting position
  • On the next rep, raise the dumbbells in front of you to shoulder height before moving them laterally to your sides 

REVERSE GRIP PULLDOWNS - 3 SETS OF 12-15 REPS

  • Begin by sitting at a cable machine and adjust the height of the seat 
  • Grab the the cable bar with an underhand reverse grip shoulder-width apart. 
  • Slowly pull down the bar towards your chest, contracting your abs and squeezing your shoulder blades back and together
  • Slowly release the cable and return to the starting position for one rep 

PUSHUPS - 3 SETS OF 10-15 REPS

  • Position your hands slightly outside your shoulders with your weight on your toes 
  • Lock your core and form a straight line with your body; think of keeping everything including the glutes engaged like a plank 
  • Slowly lower yourself almost to the floor and then push back up until your arms are extended for one rep 

DUMBBELL CHEST PRESS - 3 SETS OF 12 REPS

  • Begin lying flat on a bench with your feet flat on the ground, holding a dumbbell in each hand  
  • Extend your arms directly over your shoulders with your palms facing towards your feet  
  • Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights out to the side, parallel with your shoulders  
  • Continue until your elbows form a 90-degree angle  
  • Slowly drive the dumbbells back up to the starting position, squeezing your shoulder blades the entire time 

DUMBBELL PULLOVERS - 3 SETS OF 12 REPS

  • Position yourself on a bench or floor holding a dumbbell in a diamond shape, palms up, with your feet planted firmly, slightly wider than the bench 
  • Extend the weights toward the ceiling and back over your head
  • Keeping a strong back and core, take 3-4 seconds to reach a fully extended position where the weights are behind, but not below your head
  • Slowly return your arms back up to the starting position for one rep