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Upper body workout!

Upper body workout!

Toned, sexy arms never go out of style and are perfect to bare in the summer with that flattering tank top. My favorite part about any upper body workout is shoulders. Shoulders are what define the whole arm and add a sense of sexiness! Upper body workouts will decrease the unwanted jiggle, sculpt the arms and of course add strength! All the workouts I’m about to show you can be done in the comfort of your own home or at the gym, all you need are some dumbbells.


Lets get started….


IYT’s (Shoulders, Delts)

Standing shoulder feet apart with a dumbbell in each hand, slowly raise the dumbbells in front of you to shoulder level. pause. then slowly lower to standing position-palms facing downward. This is ‘I’ position.

With palms facing down slowly raise arms in a ‘Y’ position in front of you, arms should be straight with no tension in the neck, then slowly lower to standing position. This is ‘Y’.

With palms facing down slowly raise dumbbells to each side of you to shoulder level, then back down slowly. This is ‘T’ position.


Each 3 movements is 1 rep. Do this 10 to 12 times for 3 sets. (Low weight is recommended)


Shoulder Press (Shoulders)

Standing shoulder width apart with a dumbbell in each hand, raise dumbbells to shoulder height. (palms of hands face forward)

Exhale and push dumbbells upward to full extension. pause and slowly lower weights to starting position while inhaling.

10 to 12 reps for 3 sets.


Upright Rows (Shoulder, Traps)

Standing shoulder feet apart with a dumbbell in each hand (palms facing forward, arms with a slight bend) Lift dumbbells to the side of shoulders keeping them close to your body until you reach your chin- elbows should always be higher than forearms- pause at top and slowly lower



10 to 12 reps for 3 sets.

21’s (Biceps)

Standing feet shoulder width apart, dumbbell in each hand, curl until you reach hip height. then slowly lower. do this 7 times.


from hip height curl to shoulder height, then slowly lower to hip height. do this 7 times.



Then, bring dumbbells down to thighs and curl all the way to shoulders, slowly lowering with each curl. do this 7 times.

3 sets.


In-Out Curls (Biceps)

Standing shoulder feet apart, arms to your side curl to chest and slowly lower, then Curl to the outside of your shoulders and slowly lower.

10 to 12 reps for 3 sets.

Hammer Curl (Biceps)

With a dumbbell in each hand, resting at arm’s length, palms facing toward thigh. Curl the dumbbells to shoulder level (exhale while lifting) squeeze those biceps at top, then, inhale and slowly lower the dumbbells back down.

 10 to 12 reps for 3 sets

Dips (Triceps)

Using a chair or utility bench sit like you would if you were going to sit down, place palms out away from your body, with hips away from the bench and heels a little more than a 90 degree angle (the closer your heels are the easier it becomes), then drop your weight slowly (to 90 degree angle) keeping your back as close to the bench as possible. Then back up again.

12 reps for 3 sets


Tricep Extension (Triceps)

Stand with one foot in front of the other (switch foot every set) with dumbbell in both hands fully extended over your head.

Palms facing the ceiling, lower the dumbbell behind your head until forearms touch biceps (keep upper arms as close to your head) Use triceps to raise the dumbbell back to starting position.


12 to 15 reps for 3 sets.

Body up (Triceps)

In plank position supporting your body weight on forearms, press palms into the ground and raise your body from the ground. Core should be tight not to allow movement.

Then, slowly lower back to the ground. 


10 reps for 3 sets



The complete workout would look something like this….


Biceps             x 3




Biceps            x 3




Biceps            x 3



Have fun with your workouts and if you have any Q’s let me know! 🙂