5

UPPER BODY EXERCISES

ALL STANDING WORKOUT

Can I Get A Full Upper Body Workout with Dumbbells?

Yes! Dumbbells are an extremely effective tool for building strength in every muscle in the upper body.

What Is The Most Effective Upper Body Workout?

The most effective upper body workouts focus on compound exercises.

1

ALTERNATING ARNOLD PRESS

Targets: All three heads of the deltoids, also known as your shoulder muscles. Core and low back are also engaged.

2

FLIP GRIP CURLS

Targets: The bicep muscles, specifically the brachialis and brachioradialis.

3

REVERSE GRIP BACK ROW

Targets: Upper back, mid- back, biceps, hamstrings, glutes and core.

4

OVERHEAD TRICEPS

Targets: The long head of the triceps and the stabilizing muscles in the shoulders, core, glutes and lower back muscles.

5

STANDING CHEST FLY

Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.

Screenshot Workout

1. Arnold Press 2. Flip Grip Curls 3. Back Rows 4. Overhead Triceps 5. Standing Chest Fly DO IT: 40 seconds of work, 20 seconds of rest.

Try this 20-Minute WORKOUT AT HOME

Get FREE 7-Day Workout Plans delivered to your inbox every Sunday! Tap below!