BEST Upper Body Workout that gets Results!

Do you want to tighten, tone & sculpt your arms?

Then follow along with the BEST upper body workout and it only takes 20 minutes!

Once you know the basic upper body exercises, then you can achieve whatever results you want.  So, from a beginner level to an advanced level workout; you can customize your workout by adjusting the amount of weight and reps to create a unique workout just for your goals. Because everyone is at a different fitness level,  you will determine the amount of weight you will use for each of these exercises. Plus, this upper body workout will only take 20 minutes to complete, so you could add some cardio or ab exercises too. Also, I recommend you change up your weights & reps every couple of weeks to keep challenging your body.

BASIC UPPER BODY WORKOUT that gets Results!

DO: 3 sets of 10 reps.

EQUIPMENT (See Amazon Finds below): Different muscles will be stronger than others, so you need to have about 3 varying strengths of dumbbells. Also, if you do not have a bench to use for these exercises, then you should stand for the upright exercises and laying down exercises can be done on a mat.  🌟You can also, work up to doing all of these exercises on an exercise ball! As when you sit on the ball (and also lay on your upper back in a reverse table top position), not only are you getting a great upper body workout, but an excellent core/ab workout too!

TIP: Always start with the lowest weight possible to confirm you can keep proper form for 3 sets of 10 reps. You can gradually increase the weight once you know you can complete the sets but also challenge yourself. Then as you physically progress,  you can enhance the workout by changing the reps, weights, arm rotation & variety of equipment.

BICEP CURL:

Start by placing your feet in front of you with knees facing forward, while keeping your core tight the entire movement and shoulders back. Then slowly curl up the dumbbells using bicep muscles and slowly return to starting position.

OUTWARD BICEP CURL:

Keep feet in front of you with knees facing forward, with your core tight during the entire movement and shoulders back. Now rotate arms outward, then slowly curl up the dumbbells using bicep muscles, then slowly return to starting position.

SHOULDER PRESS:

Continue with feet in front of you with knees facing forward while keeping your core tight.  Slowly raise the dumbbells overhead using shoulder muscles, then slowly return to starting position.

TRICEP EXTENSION:

Remain with your feet in front of you with knees facing forward. Now grab one dumbbell with both hands and slowly lower it behind you while keeping elbows elevated & slowly return to starting position.

CHEST PRESS:

Lay your upper back on a bench, floor mat or exercise ball.  Then slowly push up the dumbbells using your chest muscles and slowly return to starting position.

CHEST FLY:

Stay in the exact same position as above.  Now slowly squeeze your chest muscles bring the dumbbells together, then slowly return to starting position.

OVERHEAD LATS:

Grab only one dumbbell with both hands.  Then slowly lower it using your lat muscles, then slowly return to starting position.

BACK FLY:

Return to seated position and place feet in front of you. Now with knees facing forward, keep your core tight the entire movement and shoulders back. Bend at waist and grab dumbbells. Then using your back muscles, raise your elbows by squeezing your upper back, then slowly return to starting position.

Awesome workout  now what? 

Are you ready to see results? Then make sure you do this upper body workout 2 – 3 times per week. So, look at your calendar 📇 and see what other day(s) this week you will get another upper body workout done .  Then get ready, because in about 4 weeks you are going to see a stronger, more toner upper body  . . . BUT don’t forget to keep it up! Because, remember if you don’t use it,  you lose it!

TIP: To see the best results, remember to eat clean and don’t forget your protein, to build your muscles, plus it will help lean out and tone your upper body.

🔆 ” You know your body won’t go where your mind doesn’t push it ……. so I’ve found my greatest results by focusing on being stronger than my excuses.” – Christie

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

SaveSave

Affordable Amazon Finds for Your Home Gym: Personal Trainer Approved!

yoga mat / dumbbells / exercise ball / resistance tube set / kettlebell / resistance bands / medicine ball / jump rope / water bottle

in health + happiness, Christie

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.