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 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
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.
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
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
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’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
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.
Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally – with easy-ish workouts and the most delicious food possible. Ready to start looking and feeling your best? Take my Program Style Quiz to discover the program that’s perfect for you.
OMG! Christi! My husband is terrible…I’m getting ready to do this upper body workout tonight and he comes in with pizza for dinner wagh :(wagh 🙁 wagh 🙁 I’m going to call it a cheat meal and move on to working out…Thank you for all your motivation, makes me feel I am with a girl friend 🙂 Thanks again!