Want a slimmer, more toned upper body? After talking with the best in the business, we have put together a simple, yet very effective upper body workout. A workout which can bring you amazing results!

With work, family and friend commitments, its not uncommon for people to struggle to find the time to get into the gym. No matter how much they want to. Therefore, the hour or so, 3 – 4 times a week that most of us get to spend in the gym needs to be used efficiently. Especially if we want to progress. And isn’t that everyone’s goal?

To ensure you make the most of every minute you have, our upper body workout will take no longer than 30 minutes. It will target your back, chest, arms and shoulders sculpting tight and toned muscles.

Before the upper body workout: Before you start any workout, take time to properly warm up. Our step-by-step guide to an effective warm up before training will make sure you’re limbered up and ready to go.


The upper body workout

upper body workout


What? When? How?

  • For maximum results, this less than 30 minute upper body workout should be completed at least twice a week.
  • Perform each exercise for 15 repetitions, and repeat for 2 – 3 sets.
  • Choose weights that are going to challenge you by the 12th repetition – not too light, but not too heavy.
  • If you’re not sure how to correctly perform any of the exercises below, ask a trainer or member of your gym’s staff for help.


The Exercises

  • Seated Shoulder Press

Sitting flat against the back of an upright bench, take a dumbbell in each hand. Lift your arms up so that your elbows are in line with your shoulders and are bent at a 90 degree angle. From this position, push your arms up above our head, bringing your hands so that they almost meet above your head. Once you’re at the top of the move, slowly return your arms back down to the starting position.

  • Dumbbell Chest Fly

Lay on a flat bench, with a dumbbell in each hand. Push the weights up directly above your head, with your palms facing inwards towards each other. From this position, slowly move your hands away from each, opening up your shoulders until your hands are almost by your sides. Be sure to keep a slight bend in your elbows throughout.

  • Single Arm Bent Over Row

Place your left knee and left hand on a flat bench, straighten your back and tighten your core. Take a dumbbell in your right hand. Keeping your elbow close to your body, bend your arm and lift your elbow up behind you, squeezing your shoulder blade at the top. From here, straighten out your elbow, bringing your arm back down to the starting position. Perform the desired number of reps on your this arm, and then repeat on the other arm. This is one set.

  • Dumbbell Front Raise

Stand up tall, have a slight bend in your knees and have your arms resting on your thighs, with a dumbbell in each hand. With straight arms and your palms down, lift your arms up in front of you until they are parallel with the floor. Without losing tension in your arms, slowly lower your arms back down to your legs.

  • Cable Bicep Curl

Set up a cable machine, with a straight bar and move the pulley to the bottom. Holding the bar with an underhand grip, stand straight with a slight bend in your knees. Keep your elbows close to your body and the top of your arms completely still. Lift your forearms up, decreasing the angle between them and the top of your arms. Squeeze your biceps at the top of the move and then slowly lower your forearms back down towards the floor. Do not lower the weight completely down allowing your muscles to rest.

  • Tricep Bench Dip

With your fingers facing forward and palms flat, put your hands on a flat bench positioned behind you. Straighten your legs out in front of you (Bend your legs at the knee, putting your feet flat on the floor closer to the bench to make the move easier if necessary) and straighten out your arms so your are holding your weight up off the ground. Keep your elbows in. From this starting position, bend your elbows and lower your body down to the ground, without putting your weight on to the floor. repeat the move, lowering your body down, and pushing your weight back up with your arms.


Want more ideas of workouts to try in the gym? Our 5 day split bodyweight workouts will burn fat, tone your upper and lower body and help you achieve the body you’re after.


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