Today I’m sharing an upper body gym workout. It’s a gym workout because you’ll need a row machine and a lat pulldown machine. I don’t know many people who have both of those things in their house! The only other pieces of equipment you’ll need are a bench and dumbbells.
If you’re looking for another kind of workout other than an upper body one, check out my workouts page. I have all kinds of workouts there, organized by category so it’s easy to find exactly what you’re looking for.
And now onto the details of the workout!
You’ll do each exercise for 15 reps and 3 reps for each exercise. Rest for 1 minute between sets. Move onto the next exercise and continue down the list of exercises.
Just in case you’re unfamiliar with any of the exercises, I’ve added descriptions of them all below the graphic. In terms of weight, you’ll want to use a weight that you can complete all reps and sets with good form while still being challenging. If your form breaks down, then you know that you need to use a lighter weight.
Machine rows
Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Dumbbell bench press
With a pair of dumbbells sit on a bench, and slowly lay down. Bring the dumbbells straight over your shoulders with your arms extended. Slowly bring them down to your torso and then up back to the starting position.
Lat pulldown
Sitting at a lat pulldown machine, adjust the leg pads to make sure it’s at the appropriate height. Stand up to grasp the bar with both hands and then sit back down, sliding your legs under the leg pads. Start with your arms fully extended and leaning back just slightly. Bring your hands down to your collar bone slowly and then entend them back out to the starting position.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Lateral raise
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Chest flyes
With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.
What’s your favorite kind of workout? Lower body? HIIT? Cardio intervals? Share in the comments below.
Talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.