Strengthening and toning your upper body doesn’t have to be overly complicated. In fact, you can use a few weights and machines to work all of the key muscle groups in your upper body effectively.

Try our upper-body muscle building workout to strengthen and tone. 

Front extensions with dumbbells – 4 sets of 12 reps

  • Begin standing with your feet hip-width apart holding a dumbbell in each hand, palms facing your thighs
  • Keep your arms and back straight and engage your core throughout the duration of the movement
  • Keep your wrists straight as you simultaneously raise the dumbbells upward until your hands are chest level in front of your body
  • Hold briefly before lowering the dumbbells back to the starting position for one rep

Side extensions with dumbbells – 4 sets of 10 reps

  • Begin standing with your feet hip-width apart holding a dumbbell in each hand at the sides of your body
  • Keep your arms and back straight and engage your core throughout the duration of the movement
  • Keep your wrists straight as you simultaneously raise the dumbbells up and out to the side of your body until your hands are chest level in front of your body
  • Hold briefly before lowering the dumbbells back to the starting position for one rep

Dumbbell overhead shoulder presses – 4 sets of 12 reps

  • Begin standing with your feet hip-width apart with a set of dumbbells in both hands, palms facing upward
  • Bend your elbows to the sides of your body so that your palms are close to your shoulders
  • Keep your back straight and your core engaged as you straighten your arms and raise your dumbbells upwards
  • Pause briefly before bending your elbows and lowering your dumbbells back to the starting position for one rep

Lying tricep extensions with dumbbells – 4 sets of 8 reps

  • Lie on a bench with a set of dumbbells in each hand and your arms extended over your chest
  • Keep your core engaged and your feet planted on the ground throughout the duration of the exercise
  • Without moving your upper arms, bend your elbows and lower both dumbbells until they are just above your shoulders
  • Pause briefly before extending your arms and bringing the dumbbells back to the starting position for one rep

Cable rope hammer curls – 4 sets of 12 reps

  • Hold both ends of a rope attached to the low pulley of a cable machine
  • Press your elbows into your sides with your palms facing each other and keep knees slightly bent
  • Keeping your arms stable throughout the move, curl, the rope toward your shoulders
  • Pause, and reverse the movement to return to the starting position
  • Repeat for the recommended amount of repetitions

Dumbbell incline bench rows – 4 sets of 12 reps

  • Begin sitting on an incline bench with your chest leaning against the back of the bench
  • Grab a set of dumbbells with both hands and rotate your hands until your palms are facing one another
  • Tuck your elbows towards the side of your body before pulling the dumbbells up towards your body until they are just about to touch your chest
  • Pause briefly before releasing the dumbbells in a controlled manner for one rep