← Routines

Upper Body Blast

15 min15 movesGet Bigger
Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Arm Circles

    Arm Circles

    45s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Shoulder Rolls

    Shoulder Rolls

    45s

    How to do it
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.

Circuit 2

2 rounds
  • Push-Ups

    Push-Ups

    60s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Dumbbell Rows

    Dumbbell Rowsleft

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Dumbbell Rows

    Dumbbell Rowsright

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Shoulder Press

    Shoulder Press

    60s

    How to do it
    1. Sit or stand tall holding a dumbbell in each hand at shoulder height, palms facing forward.
    2. Brace your core and keep your ribs down.
    3. Press the dumbbells up until your arms are fully extended overhead.
    4. Keep the weights stacked over your shoulders at the top.
    5. Lower the dumbbells slowly back to shoulder height.
  • Bicep Curls

    Bicep Curls

    45s

    How to do it
    1. Stand tall holding a dumbbell in each hand at your sides, palms facing forward.
    2. Keep your elbows pinned close to your ribs.
    3. Curl the dumbbells up toward your shoulders.
    4. Squeeze your biceps at the top of the curl.
    5. Lower the dumbbells slowly until your arms are straight.
  • Tricep Dips

    Tricep Dips

    45s / 30s

    How to do it
    1. Support yourself on the dip bars with your arms straight and your shoulders down away from your ears.
    2. Keep your torso tall and your elbows pointing back.
    3. Bend your elbows to lower your body down.
    4. Lower until your upper arms are roughly level with the floor.
    5. Press through your palms to push back up to straight arms.

Circuit 3

  • Chest & Shoulder Stretch

    Chest & Shoulder Stretch

    90s

    How to do it
    1. Stand tall and clasp your hands together behind your back.
    2. Straighten your arms and gently lift your hands away from your body.
    3. Draw your shoulder blades together to open the chest.
    4. Lift your chest tall and keep your neck relaxed.
    5. Hold, then release slowly.