10 Min Upper Body AT HOME Workout || No Gym Equipment || Back, Chest, Shoulders, and Arms!
- 4 years ago
Hi! This is a quick and easy workout that you can do pretty much anywhere where all you need to do is grab some water bottles or water jugs that are the correct heaviness for you. Or pick multiple (that's what I do) because some exercises will feel better with lighter weights and others with heavier. If you have some water bottles and they're too heavy you can always pour some of the water out for further modification. If you realize the weight you chose is too heavy or light half way through the exercise, change it up. You can even use bodyweight only if you want!
Here's a more comprehensive description of each exercise in case you're not familiar:
For each standing exercise you'll want to be in an athletic stance, that is feet shoulder width with your knees slightly bent, or a bent over athletic stance, feet shoulder width but knees much more bent and your torso pointed at a downward angle. Make sure your weight is in your heels and your spine and neck are aligned. Keep your core engaged to not arch your spine :)
1. Fly+Bent Over Fly - Chest. Alternate between relatively straight arms (slightly bent to protect your elbows) and arms at a 90 degree angle. Flex your chest when you bring your weights together.
2. Bent Over Row - Back. When you're bent over, the more you can get your back parallel to the ground (without arching!) the harder this exercise will be. Pull your weights backward in a line perpendicular to the angle of your back, keeping your elbows close to the side of your body the entire time.
3. Shoulder Press - Shoulders, obv ;) Press either both weights overhead at once or alternate one arm at a time to make it easier.
4. Bicep Curls - Arms. Either both arms at the same time or alternating to make it slightly easier. You can do neutral grip (palms facing toward each other) or supinated grip (palms facing up).
5. Cross Body Raise - Chest and some shoulders. Raise your weights like a front raise except across your body, aim for your opposite shoulder and squeeze your chest at the top.
6. Tricep Kickback - Arms. Drive your elbows back keeping your arms close to the side of your body, then extend your arms. Try not to move your elbows at all after getting into position.
7. Rear Fly - Shoulders. Pretend you're cracking a walnut between your shoulder blades when you squeeze at the top.
8. Pull Overs - Back. Keep your lower back pressed against the ground and your elbows tucked in, don't flair them out. Either hold one water bottle/water jug or two at a time. Extend them overhead with your arms relatively straight (bend more if you choose to go very heavy with your weight). You should feel the stretch in your lats as you extend the weight overhead and get it close to the ground. If the weight is very heavy you won't get your arms very close to the ground at all, that's fine. Only extend overhead until you feel the stretch in your lats and then pull it back in front of you so that your arms are perpendicular to the ground, pointing
Here's a more comprehensive description of each exercise in case you're not familiar:
For each standing exercise you'll want to be in an athletic stance, that is feet shoulder width with your knees slightly bent, or a bent over athletic stance, feet shoulder width but knees much more bent and your torso pointed at a downward angle. Make sure your weight is in your heels and your spine and neck are aligned. Keep your core engaged to not arch your spine :)
1. Fly+Bent Over Fly - Chest. Alternate between relatively straight arms (slightly bent to protect your elbows) and arms at a 90 degree angle. Flex your chest when you bring your weights together.
2. Bent Over Row - Back. When you're bent over, the more you can get your back parallel to the ground (without arching!) the harder this exercise will be. Pull your weights backward in a line perpendicular to the angle of your back, keeping your elbows close to the side of your body the entire time.
3. Shoulder Press - Shoulders, obv ;) Press either both weights overhead at once or alternate one arm at a time to make it easier.
4. Bicep Curls - Arms. Either both arms at the same time or alternating to make it slightly easier. You can do neutral grip (palms facing toward each other) or supinated grip (palms facing up).
5. Cross Body Raise - Chest and some shoulders. Raise your weights like a front raise except across your body, aim for your opposite shoulder and squeeze your chest at the top.
6. Tricep Kickback - Arms. Drive your elbows back keeping your arms close to the side of your body, then extend your arms. Try not to move your elbows at all after getting into position.
7. Rear Fly - Shoulders. Pretend you're cracking a walnut between your shoulder blades when you squeeze at the top.
8. Pull Overs - Back. Keep your lower back pressed against the ground and your elbows tucked in, don't flair them out. Either hold one water bottle/water jug or two at a time. Extend them overhead with your arms relatively straight (bend more if you choose to go very heavy with your weight). You should feel the stretch in your lats as you extend the weight overhead and get it close to the ground. If the weight is very heavy you won't get your arms very close to the ground at all, that's fine. Only extend overhead until you feel the stretch in your lats and then pull it back in front of you so that your arms are perpendicular to the ground, pointing