This upper body workout for you that targets your back, biceps, and triceps all you need is a set of dumbbells! This workout will not only help build strength and muscle definition but also improve posture and stability.
[WORKOUT STRUCTURE]
We’ll be performing 10 exercises, focusing on the back, biceps, and triceps. Each exercise will be done for 45 seconds, followed by a 15 second rest. Complete 3 rounds for a full workout. Remember to choose a weight that challenges you while maintaining proper form.
1. BENT OVER ROW
- How to Do It:
Stand with feet hip-width apart, knees slightly bent. Hinge forward at the hips, keeping your back flat. Hold a dumbbell in each hand, palms facing each other. Pull the weights up to your ribcage, squeezing your shoulder blades together. Lower slowly. - Effects:
This move strengthens your upper back, lats, and improves posture. - Be Aware:
Avoid rounding your back. Keep your core engaged and move in a controlled manner.
2. BICEP ROTATION
- How to Do It:
Stand with feet hip-width apart. Hold dumbbells with palms facing in. As you curl the weights up, rotate your palms to face up. Lower with control, rotating back to the start position. - Effects:
Targets both the biceps and forearms, enhancing arm definition. - Be Aware:
Don’t use momentum; focus on muscle engagement.
3. PULL OVER
- How to Do It:
Lie on your back with knees bent. Hold one dumbbell with both hands over your chest. Lower the weight behind your head, keeping a slight bend in your elbows, then pull it back up. - Effects:
Works the lats, triceps, and improves shoulder mobility.
Be Aware:
Keep your lower back pressed into the floor to avoid strain.
4. ALTERNATING CURLS
- How to Do It:
Stand tall, hold a dumbbell in each hand with palms facing forward. Curl one arm up while keeping the other down. Alternate sides. - Effects:
Builds strength and endurance in the biceps. - Be Aware:
Avoid swinging your arms. Keep your elbows close to your body.
5. SKULL CRUSHER
- How to Do It:
Lie on a bench or mat. Hold a dumbbell in each hand, extend arms straight up. Bend your elbows, bringing the weights towards your forehead, then extend back up. - Effects:
Isolates and builds strength in the triceps. - Be Aware:
Control the movement to avoid hitting your head with the weights.
6. REAR FLYS
- How to Do It:
Stand with feet hip-width apart, hinge at the hips. Hold dumbbells with palms facing each other. Lift the weights to the side, squeezing your shoulder blades together. - Effects:
Targets the rear deltoids and upper back, improving shoulder stability. - Be Aware:
Avoid shrugging your shoulders; focus on the back muscles.
7. REVERSE CURLS
- How to Do It:
Stand tall, palms facing down. Curl the weights up, focusing on the forearms and biceps. Lower slowly. - Effects:
Strengthens the forearms and enhances grip strength. - Be Aware:
Avoid swinging; use controlled movements.
8. TRICEP EXTENSION
- How to Do It:
Stand or sit, hold one dumbbell with both hands behind your head. Extend your arms, lifting the weight overhead, then lower back behind your head. - Effects:
Builds the long head of the triceps, improving arm tone. - Be Aware:
Keep your elbows close to your head and avoid arching your back.
9. SCAPULAR SQUEEZE
- How to Do It:
Stand or sit, hold the dumbbells at your sides. Squeeze your shoulder blades together, holding for a second, then release. - Effects:
Strengthens the upper back and improves posture. - Be Aware:
Keep your shoulders down and relaxed—don’t let them hunch up.
10. TRICEP KICKBACK
- How to Do It:
In a bent-over position, hold a dumbbell in each hand. Extend your arms back, straightening at the elbows, then return to start. - Effects:
Tones the triceps and enhances upper arm definition.
Be Aware:
Keep your upper arms stable and only move your forearms.