Ready to smash an upper body session?

Today I am sharing with you an awesome and really effective upper body workout, which you can do even at home. You don’t need a gym for this workout. You can easily do it at home with your body weight and some dumbbells.

If you don’t have dumbbells at home you can fill up large water bottles and voila – your new dumbbells.

Let’s get started 🙂

The workout

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So, here is the workout. Head over to for more and to download this workout.

1. Incline push-ups

  1. Place your hands on the bench or on a medicine ball and extend your legs, so that you are in the starting position of a push-up
  2. Slowly lower your body so that your chest touches the bench or medicine ball
  3. Using your chest and tricep muscles push your body to the starting position

IF you aren’t able to perform this kind of push-ups, you can start by using a wall and lowering your position as you get better. 

2. Lateral raises

  1. Start by standing shoulder width apart, holding a dumbbell or water bottle in each hand. Your arms should be fully extended by your side.
  2.  Keep your elbows close to your side.
  3. Lift the dumbbells up to your side until they reach the level of your shoulders.
  4. Hold for a count of 1.
  5. Controlled and slowly, return to starting position.

3. Lateral rear delt raises

  1. Start by holding a dumbbell in each hand with a braced core. Bent forward from your hips and bend your knees slightly.
  2. Keeping the elbows slightly bent, lift the dumbbells to the side until they reach the level of your shoulders.
  3. Hold for a count of 1.
  4. Controlled and slowly, return to starting position

4. Overhead shoulder press

  1. Stand shoulder-width apart, holding a dumbbell in each hand.
  2. Starting position: Dumbbells at the height of your head, tricep parallel to the floor and your elbows bent at 90°
  3. Keeping your back straight and pushing only through your arms, extend your arms and press the dumbbells over your head.
  4. As you reach the end position, meaning your arms fully extended, bring the dumbbells together so that they touch lightly.
  5. Hold for a count of 1.
  6. Bring them back the starting position – controlled and slowly.

5. Tricep kickbacks

  1. Starting position: Bent at the hips until your upper body is parallel to the floor, but keep your back straight. Bring your arms to the side of your core, while holding a dumbbell in each hand.
  2. Push the dumbbells back and behind you.
  3. Hold at the top of the movement and squeeze the tricep.
  4. Bring the dumbbells back to the starting position.

6. Plank to push-up

  1. Starting position: plank with your arms shoulder-width apart.
  2. Begin by pressing yourself up from the floor – one arm at a time.
  3. Your body should remain in one arm during the whole movement.
  4. Return to the plank position, one arm at a time.

7. Bicep curls

  1. Starting position: Hold a dumbbell in each hand and stand shoulder width apart. Your arms should be fully extended.
  2. Bring the weights up to your shoulders, exhaling as you do so. Keep your back straight and your upper body stationary during the whole movement.
  3. At the top of the movement, hold for a count of 1 and squeeze the bicep.
  4. Slowly and controlled extend your arms and return to the starting position.

8. Supermans

  1. Lie with your face down on a mat with your arms in front of your head fully extended and the legs fully extended, as well.
  2. Lift your chest, arms, and legs off the floor by arching your back, so that your belly is the only body part touching the floor.
  3. Hold for a count of 3 and squeeze your back.
  4. Return to the starting position.

9. Cobra

  1. Lie on your stomach. Place your hands on the side of your shoulders.
  2. Press your feet, pelvic floor, and hands into the mat and lift your head, chest and stomach with an inhale.
  3. Press the shoulder-blades back and together, while opening up your chest. Gaze upwards.
  4. Hold the pose for a couple of deep breaths and return to the starting position.

Final note

Heyy, you did it! This was the whole workout.

How do you feel now?
I always feel awesome and super happy after a good workout. I hope you do so, too!

Want some more? I will give you more! Check out these workouts:

Thank you so much for reading and trying out the workout!
xx Hana

Exercise illustrations are copyright of WorkoutLabs and used with permission.

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