A strong upper body not only looks aesthetically pleasing, but it’s also SO beneficial when it comes to life tasks. Like carrying groceries, picking up your dog (or nephew), and having the ability carry things without getting drained quickly! Feeling strong creates an aura of confidence you will feel internally and see externally.
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A full upper body day is a perfect workout to work and tone each muscle! If you’re hungry for more upper body focused workouts, check out my 10 Minute Back Workout! This is a quick routine proven to get you that toned muscular back you’ve always dreamed of.
5 Tips to Help Tone Your Biceps, Triceps, and Shoulders
Do Your Push Ups
Push ups are one of the most effective ways to gain strength in your back! They’re a love-hate relationship, but one of the greatest and simplest exercises.
Bicep Curls
Curls are so incredibly effective at helping you grow your bicep muscles. A combination of regular curls and hammer curls are two I recommend the most!
Dumbbell Fly
Fly exercises are a great move to gain definition in your shoulders. If you’re looking for a pumped shoulder appearance, try around the world flys, v flys, and single lateral fly’s!
Protein Intake
EAT / DRINK YOUR PROTEIN! If you’re not fueling your body to grow, what do you expect your hard work in the gym to do for you? Make sure to include healthy protein choices in your meals, yogurt, beef sticks, protein shakes are great sources!
Dips (no not the thing that goes with chips)
1. Bench dips are FANTASTIC for triceps. With tricep exercises, make sure to squeeze the back of your arms at the top of the movement!
Ex: when your arms are straight in either a bench dip or a tricep kickback!
Dumbbell Only Upper Body Workout for Women
SLOW DOWN when you lift the weight. Focus on using your muscles, rather than the motion.
Heavy Bicep Curls – 3 sets of 8 reps
- With a dumbbell in each hand, start with them by your side, and bring up one dumbbell at a time. Using your bicep muscle to curl. Repeat with other arm.
Bent Over Rows – 3 sets of 12 reps
- Feet should be shoulder length apart with a slight bend in your knees. Dumbbells in your hands with your palms facing up towards the sky and arms held long.
- Using your core, keep your torso straight! Pull both dumbbells up to hips and squeeze at the top, keeping your elbows tight against your torso.
Dumbbell Fly – 3 sets of 12 reps
- With a dumbbell in each hand, using your shoulder and back muscles and a slight bend in your elbows, pull each weight up to shoulder height. Bring the weights back to your sides in a controlled motion, repeat.
Tricep Kickback – 3 sets of 12 reps
- Hold a dumbbell in each hand with your palms facing in toward each other, keeping your knees bent slightly.
- Keep your upper arms in close to your body and your head in line with your spine, tucking your chin in slightly.
- On an exhale, engage your triceps by straightening your elbows.
- Hold your upper arms still, only moving your forearms during this movement. Return the weighs back to first position and repeat.
Kettlebell Upright Row – 3 sets of 12 reps
- Feet should be bolted to the floor, core locked and tight.
- From there, drive up, leading with the elbows, so the hands are just below the face.
- Control the bell down with an inhale, then drive back up with exhale. Make sure you lead with the elbows and don’t cover your face.
Wide Arm Pushups – 3 sets of 10 reps (or until failure)
- Place your palms a few inches wider than shoulder-width apart on the floor and holding yourself in a high plank position.
- Keep your back and legs in a straight line (or if knees are bent keep most of the weight in your upper body), lower your body toward the floor, then push back up to the starting position.
