Last Updated on May 21, 2021

This upper body workout uses a lot of basic, most effective, back and arm exercises.

The exercises in this workout target all of the muscle groups in the upper body, specifically the arms, shoulders, and bra strap/back fat area.

When you’re done taking a look at this upper body workout, I’d love to hear what you think.  Please leave me a comment and let me know what you think.

 

UPPER BODY WORKOUT

 

Upper Body Workout being done by trainer Christina Carlyle

 

Upper Body Workout Instructions

 

  • Repeat each exercise – using a weight that you’re comfortable with/have – and go until you ‘feel the burn’ then do 5 more. With the plank go go go until you feel that fire – and count to 5.
  • Ideally, you’ll be doing anywhere from 12 to 20 reps.
  • Do each exercise one time, to complete one set.
  • Do 3 full sets – of all 6 exercises – to complete this upper body workout.

 

 

Notes About this Upper Body Workout

 

  • 5 to 8 pounds (maximum) is a good weight to use for this workout.
  • It’s ok to take breaks mid-set if you need to.
  • For the fastest results possible use this workout along with the Total Transformation Program

 

Upper Body Exercises

 

BACK FLY

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

 

Arnold Press Upper Body Exercise done by trainer Christina Carlyle

ARNOLD PRESS

Stand holding a dumbbell in each hand, but with your palms facing in towards your shoulders. This is your start position. As you push the weights up overhead, exhale and rotate your hands so your palms end up facing away from you. Inhale and lower the weights back down, rotating them back to the start position to complete one rep.

 

Rear Delt Row Upper Body Exercise done by trainer Christina Carlyle

BACK ROW

Hold a weight in each hand and bend forward at the waist, keeping your back straight. The weights should be hanging down in front of you, with your palms facing your body. This is your start position. Exhale, slowly raising your elbows up and out to the side as if you were forming the letter “M” with your arms. Squeeze your shoulder blades at the top of the movement. Inhale and lower the weights back down to the start position to complete one rep.

 

Y Fly Upper Body Exercise being done by trainer Christina Carlyle

Y FLY UPPER BODY EXERCISE

Stand, holding your weights down by your sides with palms facing your body. This is your start position. Exhale and lift the weights up and out forming the letter ‘Y’ with your arms and body. Pause for a count. Inhale and slowly return the weights back down to the start position to complete one rep. Use your muscles to control the movement. Don’t flap your arms.

 

Overhead Press Upper Body Exercise done by trainer Christina Carlyle

OVERHEAD PRESS

Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.

 

Trouble U Upper Body Exercise being done by trainer Christina Carlyle.

TROUBLE U’S UPPER BODY EXERCISE

Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.

As always, it only works if YOU work it.  So work it!  You’re worth it!

Your Coach and Biggest Cheerleader

xxoo

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PS.  Don’t forget to pin this workout to Pinterest so you’ll have it forever.

PPS.  If you liked this workout, you’ll love the Reshape Exercise Program.

 

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