If you’re interested in practicing strength training at home, then you’re in for a treat. Today, we’ll go over two routines that will make up the best upper body workout at home. And the best part is, you can do them with almost no equipment – a pair of dumbbells will be more than enough.
Ready? Let’s dive in.
A Fantastic At-Home Chest, Tricep, And Shoulder Workout
Training your chest, triceps, and shoulders with nothing more than a pair of dumbbells is challenging, but doable. First, let’s take a look at the workout:
Decline push-ups – 3 sets of 10 to 25 reps
Standing overhead dumbbell press – 3 sets of 10 to 25 reps
Chair tricep dips – 3 sets of 10 to 25 reps
Standing overhead dumbbell tricep extension – 3 sets of 10 to 20 reps
Standing lateral dumbbell raises – 3 sets of 12 to 20 reps
Bent over reverse dumbbell fly – 2 sets of 12 to 25 reps
- This push-up variation will train your chest, shoulders (front head), and triceps.
- The overhead press and lateral raises will emphasize your shoulders better.
- The tricep dips and extensions will isolate your triceps.
- To put the finishing touches on your shoulders, you have the reverse fly – a fantastic exercise for your rear deltoid heads.
Back and Bicep Training at Home – How to Make It Work
For this workout, you should ideally have a home pull-up bar and a pair of dumbbells.
Pull-ups/Chin-ups – 3 sets of 3 to 10 reps
Inverted rows – 3 sets of 5 to 15 reps
Bent-over dumbbell rows – 3 sets of 15 to 30 reps per side
Reverse hyperextensions – 3 sets of 8 to 15 reps
Standing dumbbell bicep curls – 3 sets of 10 to 20 reps
Standing hammer curls – 3 sets of 10 to 20 reps
The pull-up is one of the best back-building exercises you can do. So if you don’t have a pull-up bar, getting one will drastically improve your home back training.
Inverted rows are another great exercise because they mimic the pull-up, and you can do them underneath a table or desk. The dumbbell rows do a fantastic job of targeting your lats.
You can do reverse hyperextensions on something like a sturdy stool. This is a fantastic exercise for your lower back musculature.
And, to put the finishing touches to this great workout, we have two curl variations for your biceps. The hammer curl will also train your bicep, but it will also involve your forearms to a higher degree.