Unlock strong shoulders and shapely arms with this at-home upper-body workout, designed to hit all the major muscle groups.

Exercising your upper-body will not only make your arms and back look more toned in sleeveless tops, but it will also make daily tasks such as lifting heavy bags much easier.

If you’re new to strength training, it’s important to remember that muscles work in pairs – when one muscle contracts, the opposite muscle relaxes – so you need to work opposite muscle groups in equal balance. For example, when you work your biceps (front upper arms), you need to ensure that you work your triceps (rear upper arms), too. Don’t skip one and only do the other.

The following workout will target those all-important upper-body muscle groups in equal measure, helping you feel strong and capable while also improving your muscle tone and definition.

How to do this upper-body workout

You will need a pair of dumbbells for this workout. Perform each exercise slowly and with control: don’t speed up, as this will cause you to rely on momentum rather than strength.

Reps and sets

Beginners: 2 sets of 10-to-15 reps using a light dumbbell

Intermediate: 2-to-3 sets of 20 reps using a light dumbbell

Advanced: 3 sets of 10-to-15 reps using a moderate dumbbell

Biceps curl

Targets: Front of upper arms

  • Hold a weight in each hand with your palms facing forwards (A).
  • Bend your arms, lifting the weight towards your armpits while keeping your elbows tucked into your sides (B).
  • Lower with control, then repeat.

Quick tip! Keep your upper-body still and avoid swinging your back – if you can’t lift the weight without doing this, then choose a lighter dumbbell.

Press-ups with one arm forward

 

Targets: Front of upper arms, chest and shoulders

  • Kneel on the floor, keeping your left hand just behind the line of your left shoulder and your right hand in front of your right shoulder. Torso is parallel with the floor (A).
  • Bend your elbows, lowering your chest to the floor (B). Go down as far as you feel comfortable, then push back up.
  • Repeat on the other side with your left hand in front.

Shoulder press

Targets: Shoulders

  • Stand with a weight in each hand, arms in cactus, palms forwards. This is the starting position (A).
  • Extend your arms up to the ceiling, without locking your elbows (B).
  • Lower your arms back to the starting position with control, then repeat.

Upper-body strength workout for women

Front raises

Targets: Shoulders

  • Stand with feet hip-width apart, a weight in each hand, palms inwards. Place your arms in front of your thighs, with a slight bend in each elbow (A).
  • Lift your left arm up to shoulder height, ensuring you don’t swing your body to lift the weight (B).
  • Lower with control, then repeat with the other arm and continue alternating.

Kneeling overhead triceps extension

Targets: Back of upper arms

  • Kneel on the floor with your back upright. Hold a weight in one hand and extend it up to the ceiling (A).
  • Lower the weight behind you with control, until it nears your shoulder blade (B).
  • Extend your arm back up to the ceiling, without locking your elbow.
  • Repeat on the other side.

Quick tip! Support your elbow with your opposite hand, if needed.

Triceps dips

Targets: Back of upper arms

  • With hands next to hips, sit on the edge of a chair, or hover in front of a bench. Straighten your legs out in front of you (A).
  • Lift your bottom off the chair (if using) and lower until you reach a 90-degree angle at your elbows (B).
  • Push yourself up and straighten your arms, without locking your elbows, then repeat.

Quick tip! To make this upper-body exercise easier, keep your knees bent.