The Total Upper Body Workout is precisely what it sounds like, a complete workout for your upper body. This short workout will work your back, chest, shoulders, triceps, biceps, and traps. One brilliant thing about this workout is that all you need is a pair of dumbbells.
The dumbbells should weigh enough so that it is pretty challenging to finish ten reps of each exercise, if ten reps are too easy then you should find heavier dumbbells. If you are stuck with dumbbells that are slightly too light then you can do a few extra reps but ideally, you want to find heavier dumbbells, because if you start doing too many reps you will go into endurance mode and will stop building muscle.
The upper body dumbbell workout plan
|Back||One Arm Dumbbell Rows||10|
|Shoulders||Standing Dumbbell Press||10|
The first exercise will work your back and is 10 reps of one-arm dumbbell rows. To do this stand in a track stance, with one arm leaning on your knee and your back straight at about a 45-degree angle. Then pick the weight up from the floor and pull your elbow as high as you can; do 10 reps on each side.
Next is 10 clapping push-ups which will work your chest. If you can’t do clapping push-ups then regular push-ups are fine, but if you can easily do 10 regular push-ups then try clapping push-ups.
Moving onto to your shoulders the next exercise is 10 standing dumbbell presses. To do this hold both weights next to your ears, with your fingers facing forwards, and push above your head for 10 reps.
Next is alternating bicep curls, do 10 reps on each arm. A little rocking back and forth is OK but you want to keep as still as possible and let your biceps do most of the work and avoid injuring your back.
The next exercise is triceps extensions, to do this hold one dumbbell behind your head and press straight up for 10 reps, it is important to press straight up to work your triceps rather than your forearms.
Finally, the last exercise for your traps is 20 reps of shrugs. To do this hold your weights by your side and pull your shoulders straight up as if you are trying to touch your shoulder to your ear. It is extremely important to go straight up and down and avoid rolling your shoulders as this can injure your shoulders or neck.
So, once you have completed all of the six exercises that are one round, to complete the entire workout do four rounds. Below is a list of the exercises and the body parts each one works.
Over to you
It is a fantastic and fast workout for your entire upper body but keep in mind that it is difficult. So take it slow at the beginning and make sure you have the good form through the workout to get the most out of it and avoid injury. Here are our home remedies if you still manage to get workout injuries.