At-home Upper Body Workout to Build Muscle

A workout that can be done at home and is great for building muscle. Focusing on the upper body

Not having access to a gym doesn't mean you can't build muscle. This workout will help you build muscle at home and all you need is a pair of dumbells!

Workout Design

Doing this workout will help you to build a bigger chest, back, and arms by targeting the major muscle groups. It will push your muscles to the limit helping you get stronger.

Before the workout, it will be beneficial to do a short warm-up to activate your muscles before putting them under any kind of load. A short but effective warm-up can include but is not limited to, forward arm circles, backward arm circles, and cross-body arm swings. Another effective means of warming up is going through each movement in the workout with a lighter than usual weight, such as 5 lb bicep curls. This will help to get the blood flowing to the muscle, which will activate it for a heavier weight during the main sets.

Again, all you need for this workout is a bit of space and a pair of dumbbells!

Upper Body Workout

Notes: For each exercise do 8-12 reps per set (unless otherwise noted). The exact number of reps will vary depending on the exercise and weight of the dumbbell you have available. Ex. a 20lb dumbbell will be easier to lift during a bent-over row compared to a lateral raise.

Bicep Curls

- Sets: 3 Reps: 8-12

Tricep Kickbacks

- Sets: 3 Reps 8-12

Standing Shoulder Press

- Sets: 3 Reps 8-12

Single Arm Bent-Over Rows

- Sets: 3 Reps 8-12

Superset #1

Lateral Raise

- Sets: 3 Reps: 8-12

Rear Delt Fly

- Sets: 3 Reps: 8-12

Superset #2


- Sets: 4 Reps: To failure

Tricep Dips

- Sets: 4 Reps: 10


During the workout, it is important to maintain good form even when the body starts to get tired as this will prevent injury. Here are some tips:

- Bicep Curl: Stand with your legs hip-width apart and your arms by your side. As you curl the dumbbell keep your chest up and your elbows close to your sides while engaging your core.

- Triceps Kickbacks: Stand with your legs hip-width apart with a slight bend in your knees as you are bent over. As you straighten your arm behind you keep your elbow tucked in close and follow a straight line as you follow through with the dumbbell. A flared elbow will lead to unnecessary joint pain.

- Shoulder Press: Maintain a strong base by keeping your legs hip-width apart and engaging your core. Push the weights above your head to almost lockout your elbows, then lower them back down at a controlled pace.

- Single Arm Bent-Over Row: Place your hand on a chair or wall for support with your legs separated about a meter apart, one in front of the other. If the right arm is lifting the left leg should be ahead and vice versa. Keep a strong balanced core as you pull the weight up and lower it down.

- Lateral Raise: As you raise your arms up from your sides, keep a straight arm,

and do not lift the weight up higher than your shoulder as this can cause injury.

- Rear Delt Fly's: While bent over at the hips keep a neutral spine and firm core. Have a slight bend in your elbow as you raise the weights up and squeeze your upper back at the top.

Thank you, stay safe and let us know how it goes!

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