Build upper body strength and muscles in just 10 minutes with this high-intensity circuit

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Some of us may want to get toned arms like Jennifer Aniston (my personal arm inspiration celebrity), but building upper body muscles is about more than just aesthetics.

I recently spoke to a physical therapist who explained to me that it’s beneficial to keep your upper body strong and functional, as it is your “primary interface with the physical world.” Your PT has suggested workouts for seniors to start recovering their upper body muscles, but what if you’re of working age and want to invest time to maintain the muscle you have?

So I turned to NASM-certified personal trainer Rosie Borchert of REP Fitness for a short but effective upper body workout.

“This quick and easy workout effectively targets key muscle groups and helps you get the most out of your time,” says Rosie Borchert, NASM-certified personal trainer at REP Fitness.

“It’s an upper-body dumbbell circuit that works your shoulders, back, biceps, and triceps. I also added a finisher that targets your chest,” she says.

How to do a 10 minute upper body workout

You will need dumbbells for this workout.

Set your timer for 9 minutes and perform the first four exercises as a circuit, resting only when necessary. Borchert suggests aiming for three rounds in nine minutes, but always make sure to move with control and ensure good form. The four exercises are:

1. Standing shoulder press x10

3. Overhead triceps extension x 10

During the last minute, do as many push-ups as possible.

How to do the exercises

1.Standing shoulder press

manager: 10

subject: deltoids, trapezius, triceps

manner:

• Stand with your feet shoulder-width apart and your knees slightly bent.

• Hold the dumbbells at your shoulders with your palms facing forward.

• Keep your chest straight, strengthen your core, and tighten your glutes.

• Without arching your back, exhale and push the dumbbells up over your head.

• Inhale and return the dumbbells to your shoulders.

Form tips: Adjust your elbow angle for best results. Rather than extending your elbows straight out to the sides as you push, raise them slightly toward the front.

2. Bent over row

manager: 10

subject: latissimus dorsi, rhomboids, trapezius

manner:

• Stand with your feet shoulder-width apart, knees slightly bent, and hold dumbbells with your palms facing forward.

• Engage your core and hinge forward through your hips, pushing your hips back and generally keeping your spine neutral.

• As you exhale, lift the weight toward your ribs, keeping your elbows close to your sides.

• Inhale and controllably lower the dumbbells to the starting position.

3. Overhead triceps extension

manager: 10

subject: triceps

manner:

• Stand with your feet shoulder-width apart and hold one dumbbell vertically, with both hands holding the top of the dumbbell.

• Lift the dumbbells above your head. This is the starting position.

• Inhale as you bend your elbows and slowly lower the dumbbells behind your head.

• Exhale as you straighten your elbows and lift the dumbbells back to the starting position.

Form tips: Try not to move your upper arm during the movement.

4. Hammer curl

manager: 10

subject: brachialis and brachioradialis

manner:

• Stand with your feet hip-width apart and hold dumbbells by your side, palms facing forward.

• Train your core and move your shoulders back and forth.

• As you exhale, bend your elbows and lift the dumbbells to your shoulders.

• Inhale and lower the dumbbells back to the starting position.

Form tips: Try not to rotate your wrist.

5. Push up finisher

time: 1 minute manager: as many as possible

target: Pectoralis major, triceps, anterior deltoid

manner:

• Place your hands on the floor about shoulder-width apart, arms outstretched, and legs extended behind you.

• Train your core and form a straight line from your shoulders to your heels.

• Inhale and bend your elbows to lower your chest to the floor and move your elbows to the sides so that your upper arms are at a 45-degree angle to your torso when viewed from above.

• Exhale and return yourself to the starting position.