Upper Body Workout

12 min

6 exercises

Close Grip Pullups

3 sets

12 reps

Barbell Shoulder Press

3 sets

12 reps

Seated Chest Press

3 sets

12 reps

Dumbbell Flat Bench Press

3 sets

12 reps

Alternating Incline Bench Dumbbell Curls

3 sets

12 reps

Tricep Cable Rope Push Downs

3 sets

12 reps

This Upper Body Workout 12 min gym workout plan effectively targets your arms, back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Upper Body Workout

12 min

6 exercises

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Close Grip Pullups

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back

Secondary:

Biceps, Forearms, Upper Back & Lower Traps

Step up to the bar and grasp it with your palms facing you and arms close together.
Your arms should be fully extended.
Cross your ankles and bend your knees,
Pull your body up until your elbows are completely bent and close to your body, reaching your chin to the bar.
Lower your body until your arms and legs are fully extended in the starting position.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Biceps

Sit at a Lat Pulldown machine and secure your legs underneath the padded surface. Select an appropriate weight on the stack. Reach up to grab the barbell, taking a close-grip. Your hands should be at or closer than shoulder-width.
Tighten your core and keep your chest up as you pull the barbell down and towards your chest. Be sure to pull with your lat muscles.
Once the bar is at your chest, slowly allow it to return to the starting position but don’t let the weight stack touch. Repeat.

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Set the bar to your waist height.
Lie on your back under the bar.
Reach up and grip the bar with an overhand grip with both hands.
Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
Hold and squeeze your arm and back muscles.
Lower yourself back to the start position in a controlled motion.
Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Barbell Shoulder Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Triceps, Upper Back & Lower Traps

Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
Grip the barbell with an overhand grip.
Space your hands out so that your elbows are bent at 90 degrees.
Lift the bar to around shoulder level by extending your arms. This is the start position.
Inhaling, lower the bar to your shoulders slowly.
Hold for a count of one while squeezing your shoulder muscles.
Push the barbell back to the start position as you exhaling as you do so..
Repeat for the recommended amount of repetitions.

This exercise can also be performed standing.

Seated Chest Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Dumbbell Flat Bench Press

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Triceps

Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Alternating Incline Bench Dumbbell Curls

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up an incline bench at 45 degrees.
Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
Put your arms down by your side with your palms facing in to your body.
Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
Flex or squeeze your bicep at the top of the movement and hold for a count of one.
Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

Primary muscle group(s):

Biceps

Secondary:

Forearms

Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
Use either arm to pick the dumbbell up and hold it with an underhand grip.
Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. Hold for a count of one while squeezing your biceps.
Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

Primary muscle group(s):

Biceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar attachment connected to the low pulley.
Stand close to the station, feet shoulder width apart either side of the pulley.
Grip the bar with a shoulder width underhand grip.
Keep your elbows close to your sides.
Curls your arms upward from the elbows in a smooth arc.
Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
Lower the bar back to the starting position in a smooth motion.
Repeat.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

Primary muscle group(s):

Biceps

Secondary:

Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.
Let your arms hang by your side with your palms facing in to the side of your body.
Keep your elbows close to your sides.
Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
Squeeze or flex your bicep and hold for a count of one.
Slowly lower the water bottles to the starting position.

Tricep Cable Rope Push Downs

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Triceps

Secondary:

Abs, Forearms

Set up a cable station with a straight bar on attached to the top pulley.
Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
Position your feet shoulder width apart,with knees slightly bent for stability.
Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
Return to the start position moving your forearms only. Hold for a count of one then repeat.

Do not move your elbows or swing your hips for momentum during this movement.

Primary muscle group(s):

Triceps

Secondary:

Abs, Lower Back

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

Workout done!

Exercises done

of 6

Total time

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