This quick 10-minute workout has been designed to target your upper body to help increase strength in your back, shoulders, biceps, triceps and core.
Requiring just a pair of dumbbells and the space of a workout mat, this express workout follows a circuit format that includes four exercises that will challenge your major upper body muscle groups.
Within the circuit, you will perform each of the four exercises for the specified amount of time for three laps, resting for 30-seconds in between each lap.
“Building a strong upper body is so important not only for strength training but more generally for your posture and carrying out regular day-to-day activities,” says Kelsey. “It can also help you reduce your risk of injury and help you safeguard your shoulders, back and core.”
Warm up
Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, along with some dynamic stretches such as arm swings will help increase your heart rate and warm up your muscles ahead of your session. It will also help increase your range of motion and help to reduce your risk of injury.
10-Minute Upper Body Workout with Dumbbells
3 repeats of the below workout
| Side Raise | 30 seconds |
| Alternating Shoulder Press | 30 seconds |
| Bicep Curl | 30 seconds |
| Tricep Kickback | 30 seconds |
| Rest | 30 seconds |
Side Raise
Step 1: Holding a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.
Step 2: Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring that you draw your shoulder blades down and back.
Step 3: Inhale. Lower the dumbbells to return to the starting position. Repeat for the specified amount of time.
Alternating Shoulder Press
Step 1: Holding a dumbbell in each hand, plant both feet on the floor hip-width apart. Extend both arms overhead, holding the dumbbells in an overhand grip (palms facing away from your body). This is your starting position.
Step 2: Inhale. Without moving your left arm, bend your right elbow to lower the dumbbell down to chin height.
Step 3: Exhale. Using the muscles in your shoulder and arm, extend your right elbow to return to the starting position. Avoid “shrugging” by drawing your shoulder blades down and back.
Step 4: Inhale. Without moving your right arm, bend your left elbow to lower the dumbbell down to chin height.
Step 5: Exhale. Using the muscles in your shoulder and arm, extend your left elbow to return to the starting position. Once again, avoid “shrugging” by drawing your shoulder blades down and back. Continue alternating between right and left for the specified amount of time.
Bicep Curl
Step 1: Holding a dumbbell in each hand in an underhand grip (palms facing away from you) with arms extended directly in front of your body, plant both feet on the floor hip-width apart. This is your starting position.
Step 2: Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
Step 3: Inhale. Extend your elbows to lower the dumbbells and return to the starting position. Repeat for the specified amount of time.
Tricep Kickback
Step 1: Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor hip-width apart. While maintaining a slight bend in your knees, bend forwards from the hips until so that your torso is parallel to the floor. Bend your elbows to bring the dumbbells to either side of your chest. This is your starting position.
Step 2: Inhale. Exhale. Using your triceps, extend your elbows back behind you, ensuring that they remain in close contact with the sides of your body.
Step 3: Inhale. Bend your elbows to return to the starting position. Repeat for the specified amount of time.
Cool down
Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion.
Kelsey Wells is a Sweat trainer, Redefine Fitness podcast host, wife and mother. Kelsey is a certified personal trainer with additional expertise in post-natal training. Most of all, she is passionate about empowering women to strengthen their bodies, and feel amazing both inside and out.
