Move over, leg day! This upper-body dumbbell workout will improve your posture, and strengthen your back and chest

We get it, lower-body moves are supremely satisfying – they enable you to use heavier weights because the large muscle groups can cope with it, and this in itself leads to a great feeling of accomplishment. But don’t overlook the benefits of upper-body exercise. As well as improving posture and making everyday tasks such as hauling the shopping bags across the car park that little bit easier, they also strengthen your back muscles to boost your bodily stance.

‘These dumbbell exercises are designed to strengthen the chest, shoulders and upper back – key areas that help create a lifted, toned appearance through muscle support,’ explains personal Sarah Campus. ‘Strength training with dumbbells helps build the muscles around the bust, improving posture, creating shape and definition, and support long-term upper body strength.’ All you need is a set of medium-weight dumbbells and
this effective, targeted workout.

How to do it

Perform each exercise in order for 45 seconds, resting as needed. Complete the entire circuit 2-3 times for best results.

Bent over row

  • Grab a set of dumbbells in each hand, palms facing. Bend your torso forward and knees slightly bent.
  • Pull the dumbbells toward your waistline, while squeezing your shoulder blades together.
  • Slowly lower the weights to the starting position.
  • Try to do this with a ‘1-second pull, 1-second pause, 2-second down’ counting rhythm.

Cross-body curls

  • Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forwards.
  • Squeeze your left biceps to bring the dumbbell across your body and towards your right shoulder.
  • Lower your arm to the starting position, repeat for the duration, and then switch sides.

Isometric extensions

  • With your feet shoulder-width apart, extend your arms out in front of you at shoulder height with a light/medium weight in each hand, palms upwards.
  • Draw your arms back to your waist so your elbows are by your chest.
  • Extend back out and repeat.

Extended arm pulses

  • With feet shoulder-width apart, extend arms out in front of you at shoulder height with a light/medium weight in each hand, palms down.
  • Pulse the arms up and down by a few inches. You want to aim for 30 pulses, alternating sides, working up to two or three reps.

Single arm row

  • Grab a dumbbell with your left hand, bend your torso forward in a lunge position (right leg forward; left leg back) and keep your knees slightly bent.
  • Pull the dumbbell toward your waistline, while squeezing your shoulder blades, the other arm remains extended.
  • Slowly lower the weight to the starting position. Try to use a ‘1-second pull, 1-second pause, 2 second down’ count.

Reverse fly

  • Grab a set of dumbbells and bend your torso, until your chest is nearly parallel to the floor. Your arms are extended in front of you.
  • Raise your arms out to the sides as you lift the dumbbells.
  • Once both arms are parallel to the floor, pause and then slowly lower them to the starting position. Repeat.

Wide biceps curls

  • Stand straight with a dumbbell in each hand, your feet shoulder-width apart, and hands by your sides. Rotate your arms out slightly.
  • Squeeze the biceps and lift the dumbbells. Only the forearms should move.
  • Once the dumbbells are at shoulder level, slowly lower the arms to the starting position. Repeat.

Sarah Campus is a women’s PT, nutrition coach, wellness expert and founder of LDN MUMS FITNESS. Follow her @sarahcampus and find out more at sarahcampus.com