Workout Overview
This upper body strength workout uses light weights and movement to create deep muscle activation and burn. We'll breeze through 20 exercises that will challenge your shoulders, arms and back from every angle. If you're short on time or want to add on a quick upper body burner to other workouts, you're in the right place!
Focus and Benefits
Expect to focus on endurance, muscle control, and mind/muscle connection. The constant flow and lighter load allow you to sculpt lean, defined muscle while improving muscular stamina and shoulder stability.
Equipment
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Light dumbbells (2–5 lb dumbbells is my recommendation)
Tips & Helpful Information
- Time Under Tension: Use control to maximize muscle activation.
- Posture & Form: Keep a soft bend in your knees and engage your core throughout to protect your spine and enhance movement control.
- No Rest, No Repeats: Keep moving! Drop to bodyweight or shake it out briefly if needed, then jump back in.
Difficulty & Modifications
This workout is rated Level 3 out of 5, ideal for all levels with a focus on form and burn. Beginners can go lighter or pause between moves as needed. Advanced exercisers can increase pace or add small pulses for extra intensity.
Workout Overview:
Each exercise is 30 seconds. No rest in between.
- Hammer Curl
- Neutral Press
- Hammer Curl to Press
- Bicep Curl
- Shoulder Press
- Bicep Curl to Arnold Press
- Bent Over Row
- Tricep Kickback
- Row to Kickback
- Reverse Fly
- Underhand Grip Row
- Standing Chest Fly
- Y Raise
- 90 Degree Curl
- 90 Degree Curl
- Bicep Curl Full
- Lateral Raise
- Front Raise
- L Raise
- French Doors