In today’s post I’m sharing an upper body superset workout. It’ll be sure to leave your arms feeling like jello.
If you’re not feeling the upper body workout be sure to check out all of the workouts that I’ve shared on the blog on my workout page. They’re all organized so that it’s easy to find exactly the kind of workout that you have in mind. If you do this workout (or any of the workouts I’ve shared on the blog) I’d love to hear how it went. Tag me on Instagram.
This is a superset workout which means that you’ll be doing two exercises back to back with no rest in between that work the same body part. You’ll do 12 reps of the first exercise followed immediately by 12 reps of the second exercise with no rest in between. Once the pair of exercises have been completed rest for 30 seconds before move onto the next pair. Once you’ve completed all 5 pairs of exercises rest for as long as you need before starting over again from the top.
For this upper body superset workout you’ll need a pair of dumbbells and a bench or something that you can sub in for bench. For the weight of the dumbbells, that will vary for each person who does this workout. What works for you may be too heavy to too light for the next person. It might take a few sets to figure out the right weight for you. You’ll know you have the right dumbbells when you can do all 12 reps with proper form with the last rep or two being challenging. If you’re looking to buy some dumbells to use at home I really like these ones (affiliate link). If you’re doing this workout at home and you don’t have a bench, you can always use a couple chairs, or even a coffee table if it’s study enough. Get creative and see what you have around the house.
Stand with your feet hip width apart with a dumbbell in each hand. Start 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.
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.
One arm bench row
Put your hand and knee on the same side on a bench, which your hand directly under your shoulder and your knee directly under your hip. With your other foot on the floor and a dumbbell in the other hand, raise the dumbbell up to the side of your torso using your back and shoulder muscles, while keeping your shoulder and torso stationary. Return the dumbbell to the starting position and repeat.
Bent over row
With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.
With a dumbbell in each hand, flex at the ankles, knees, and hips so that your torso is leaning forward slightly. Bring your arms close to your body with your elbows back slightly. Start with your forearm in a 90 degree angle to your upper arm and slowly extend your forearm until your entire arm is straight and your triceps muscles are contracted. Slowly reverse the movement so that your arm is once again at a 90 degree angle.
Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).
With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.
Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
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.
Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.
Do you like superset workouts? What’s your favorite exercise to include in an upper body superset workout?
Be sure to check with your doctor before beginning to workout. Honor you body and modify this workout as needed for you.
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