Best Of 10 Upper Body Workouts

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Best of 10 upper body workouts- Transforming your upper body is still a dream for many of us. The reason behind this is we don’t have any proper and effective upper body workouts that will definitely help us in muscle building. If you are one of them, don’t worry you are on the right page. Today in this article we have analyzed the 10 best upper body workouts which will definitely help you in transforming your upper body. Also, there is a free PDF of this plan is available in the last of the article.


How Upper Body Workouts Are Beneficial?

There are several beneficial points of this workout plan. Here I have mentioned some of the points. Have a look.

  • Effective exercises for every muscle- This workout plan consists of all the exercises which target all major muscles of your upper body.
  • Upper body workout for beginners- It also includes upper body workouts for beginners which will help them in transforming their muscles.
  • Increases your strength- These exercises also help in increasing your strength and make you more powerful.
  • At-home exercises- You can easily perform this upper body workout at home with a pair of dumbbells. If you don’t go to the gym you can follow this plan easily at home.

How To Build Upper Body Muscles Fast?

  • Keep pushing harder than yesterday- The first rule to build muscle is to keep working harder than yesterday. Do more reps or reduce rest time between your sets. No matter what just push yourself and work hard.
  • Perform more sets- Bodybuilders who perform 4 to 5 sets have more strength gains. Keep increasing your sets with lower reps which will definitely help you in muscle building.
  • Eat healthily- Remember you must have to follow a perfect nutritional diet after a heavy intense workout. Eating enough will help you in the muscle building and recovery process.

If you don’t know how much calories you should consume daily then checkout now

Calorie Calculator

So stay tuned with us and work hard, you will definitely get results. All the best and let’s get started.


Best Of 10 Upper Body Workouts

Here is a short look of exercises we will cover in this workout plan. Have a look at it.

  • Dumbbell pullover
  • Standing biceps curl
  • One-Arm Triceps Extension
  • Dumbbell Fly
  • Bent-over row
  • Dumbbell overhead press
  • Dumbbell bench press
  • Concentration curl
  • Dumbbell row
  • Triceps kickback

Now let’s have a brief look at each exercise.

1. Dumbbell pullover

Starting with one of the best upper body workouts. The dumbbell pullover targets your upper and middle chest muscles. It strengthens your pectorals muscles and helps you in building a bigger and stronger chest. Let’s do this exercise.

Targeted muscles-  Upper and middle pectorals.

How to do

  • Lie down on the flat bench and hold a dumbbell with your hands above your chest.
  • Stuck your feet on the floor and your core tight.
  • Now slightly bend your arms and lower down the dumbbell backward.
  • Feel the stretch in your chest and return back to the starting position.

Complete 3 sets of 12, 10, 8 reps each.

Summary

The dumbbell pullover targets your chest muscles. Also helps in muscle building and increasing strength.

2. Standing Biceps Curl

One of my favorite exercises. Standing biceps curl focuses on your biceps muscles and helps them grow. It also helps in increasing your arm strength. It is also considered in the best upper body workout for beginners. So get ready to feel the effect. Here is a short tutorial for this bicep exercises.

Targeted muscles- Biceps muscles.

How to do

  • Stand straight and grab a pair of dumbbells in your hands. Stretch your arms completely.
  • Now lift your right dumbbell and curl to the side. Concentrate on the biceps.
  • Return to the starting position. Repeat the same with the other hand.

Complete 2 sets of 15, 12 reps each.

Summary

An effective biceps exercise which helps in building bigger biceps. Also increases your arm strength.

3. One-Arm Triceps Extension

The one-arm triceps extension is a popular exercise to train your triceps. If you want to get proper thick triceps then these upper body workouts are beneficial for you. The best thing about this exercise is it targets all the 3 triceps muscles at the same time. Both beginners and professionals can perform this exercise. Here is a short tutorial for it.

Targeted muscles- Triceps muscles.

How to do

  • Sit down o the flat bench and grab a dumbbell in your right hand. Keep your back straight.
  • Extend your hand upward and lift the dumbbell up.
  • Now slowly bring the dumbbell down behind your neck and feel the stretch in your triceps.
  • Pause and repeat the reps. Switch the hands and repeat the same.

Complete 3 sets of 15, 12, 10 each.

Summary

One of the best upper body workouts to train your triceps. Targets all the 3 triceps muscles and is really effective.

4. Dumbbell Flye

Another excellent exercise for chest. The dumbbell flye focuses on your chest muscles and helps in building a big chest. This exercise properly stretches your pectorals muscles and increases their strength and potential. Add up this effective exercise in your upper body workout at home plan. Here is a short tutorial for this exercise.

Targeted muscles- Chest and shoulders muscles.

How to do

  • Grab a pair of dumbbells in your hands and lie down on a flat bench. Stuck your legs on the floor.
  • Raise your arms completely such that the dumbbells are directly over your chest and your palms are facing each other.
  • Now slowly lower your dumbbell in an arc away from your body. Feel the proper stretch in your chest.
  • Return back to the starting position and repeat the reps.

Complete 2 sets of 12, 10 reps each.

Summary

An excellent exercise to train your chest muscles. Also targets your shoulder muscles and helps in muscle building.

5. Bent-Over Row

Time to train your back muscles effectively. Bent-over row focuses on your upper and middle back muscles. A great exercise to transform your back muscles easily and effectively. It also helps in improving your body posture. Have a look at its tutorial and do this exercise.

Targeted muscles- Back and shoulders muscles.

How to do

  • Grab a pair of dumbbells in your hand and stand straight.
  • Slightly bend your knees and your back straight. Keep your hips outside.
  • Now row the dumbbells to the sides of your back. Pause at the top and feel the stretch on your back.
  • Slowly return back to the starting position. Repeat the reps.

Complete 3 sets of 12, 10, 8 reps each.

Summary

An intermediate level exercise to train your back muscles. Targets your upper, middle back, and shoulders.

6. Dumbbell Overhead Press

Dumbbell overhead press is the best shoulder exercise to get proper shoulders. It focuses on your traps and middle shoulders. This exercise is really effective in low sets and high reps. Have a look at its tutorial.

Targeted muscles- Shoulder muscles.

How to do

  • Sit down on the bench and hold the pair of dumbbells in your hands. Keep your back straight.
  • Raise your arms up to your head level such that your palms are facing forward.
  • Now lift the dumbbells up to the top until they are about to meet.
  • Pause and stretch your shoulder properly. Return back to the starting position and repeat.

Complete 3 sets of 12, 10, 8 reps each.

Summary

Best upper body workout for beginners to train shoulders effectively. Helps in muscle and strength building.

7. Dumbbell Bench Press

Dumbbell bench is another best upper body workouts to train your chest muscles. It usually focuses on your upper and middle pectorals. This exercise will definitely help you in building a stronger chest. To do this exercise you only need a pair of dumbbell and bench. Here is a tutorial of this upper body workout.

Targeted muscles- Upper and middle chest muscles.

How to do

  • Grab a pair of dumbbells and lie down on a flat bench.
  • Keep the dumbbell to the side of your chest level such that your palms are facing forward.
  • Now lift the dumbbells up to the top of your chest. Pause and feel the burn.
  • Return to the starting position and repeat the reps.

Complete 3 sets of 12, 10, 8 reps each.

Summary

An excellent dumbbell exercises to train your chest muscles. Targets your upper and middle chest muscles. Good exercise for beginners.

8. Concentration Curl

Concentration curl is a high-level exercise to train your biceps muscles. If you want to have big biceps size then this exercise will be the best for you. It usually targets your bicep ball and long head muscles. This exercise is also added in the best upper body workout at home using dumbbells. Here is a tutorial for it, have a look.

Targeted muscles- Long head and bicep balls.

How to do

  • Grab a dumbbell in your right hand and sit down on the flat bench.
  • Bend your knees at 90 degrees. Place the back of your upper right arm on the inner thigh.
  • Extend your arm properly with weight.
  • Now curl the weight up by moving your forearms.
  • Pause at the top and stretch. Return back to the initial position and repeat.

Complete 2 sets of 12, 10 reps each.

Summary

A curl exercise for your biceps. It helps in increasing arm size and strength. Good exercise for upper body workout at home.

9. Dumbbell Row

The dumbbell row is with one arm is the best workout to train your back muscles. It usually targets your upper and middle back muscles. To do this exercise all you need is dumbbell and bench. This exercise also improves your strength and body posture. So go ahead and perform this crazy workout. Here is a short tutorial for it.

Targeted Muscles- Middle and Upper back muscles.

How to do

  • Put your left leg on your bench and grab the side for support with your left hand.
  • Bend your body such that your upper body is parallel to the floor. Hold the dumbbell in your right hand with an extended arm.
  • Now lift the dumbbell up to your chest level and stretch your back.
  • Pause at the top and then return back to the original position. Repeat.

Complete 2 sets of 12, 10 reps.

Summary

Effective row exercise for your back muscles. Also helps in improving your strength and body posture. Best upper body workout for beginners.

10. Triceps Kickback

Another best tricep exercise is considered in the best upper body workouts. It targets your long head triceps. Choose the weight properly, lighter weight with more reps is an effective one. Let’s have a look at this crazy exercise.

Targeted muscles- Triceps muscles.

How to do

  • Grab a pair of the dumbbell in your every hand such that your palms are facing towards each other.
  • Bend your knees slightly and hinge forward.
  • Now extend your elbows straight to stretch your triceps.
  • Do not move your upper arms, only move your forearms during this exercise.
  •  Return back to the starting point and repeat.

Complete 3 sets of 12, 10, 8 reps.

Summary

The best tricep exercise to add in your upper body workout routine at home. Strengthens your triceps and helps in muscle building.

Download Best of 10 upper body workouts PDF


Conclusion

In this article, we have analyzed the best of 10 upper body workouts which will definitely help you in transforming your upper body. It includes all exercises that target your major muscles like chest, back, arms, etc. One of the best upper body workout at home for beginners. Also, there is a tutorial for every workout. These exercises are really effective to train your muscles properly. Follow this workout plan for 3 weeks and feel the result in your body. All the best and stay strong. thank you.

Reference link

Healthline.com

Also, read our article on Best of 12 exercises to lose fat in 2020 Click Here.

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