Take on Summer with This Upper Body Workout!

By Katie Uhran

The sun is out, and the temperatures are getting warmer… The official kick-off to summer is almost here, so grab those dumbbells, your yoga mat, and that beautiful body, and let’s focus on some fun, effective, calorie-burning, strengthening upper body exercises.

These moves are perfect for toning your shoulders, back, and CORE. Yes, these moves are going to make you look awesome in your swimsuit, tank tops, and strapless dresses, but these moves will also help you improve your posture, strengthen your core, and allow you to enjoy all those fun outdoor activities. So let’s do this!!!

Plank Tuck Jump

Get ready to get your heart rate up with this move! It helps to build endurance, burn calories, and also strengthen your arms and core. It will give your legs a nice little burn too! Here’s how to do them:

  • Start in plank position! Make sure your core is engaged and your wrists are aligned with your shoulders.
  • Jump your feet forward while keeping your booty low.
  • As soon as you jump forward, jump right back into plank position.
  • Perform 3 sets of 15 repetitions each!


Upright Row

A great upper body strength training move to build strength and tone your shoulders and back. Here’s how to do them:

  • Stand with your feet hip-width distance apart – core and legs engaged – and palms holding the dumbbells facing your hips.
  • Slowly bring the dumbbells up, while letting your elbows go out to the side. Make sure that your elbows do not go higher than your shoulders!
  • Perform 3 sets of 15 repetitions each!


Renegade Row with Dumbbells

Another full body burn, this exercise is perfect for working your entire body while also focusing on building strength in your core and upper body. Get ready, cause this one will raise your heart rate too. Here’s how to do them:

  • Get in plank position. Make sure that your wrists are aligned with your shoulders and your feet are wider than hip-width distance. You do not want your hips to be moving all over the place.
  • Bring the dumbbell up until your tricep is aligned with your ribs. Slowly lower it back down to the mat and repeat until you have completed all 15 repetitions.
  • Roll the dumbbell over the other side and perform the same movement on the left side.
  • Perform 3 sets of 15 repetitions each!


Reverse Fly

This dumbbell move is perfect for strengthening your arms, upper back, and shoulders.  Here’s how to do them:

  • Make sure that your feet are about hip-width distance apart with a slight bend in your knees. You can squat a little lower if you want to work your legs as well. Double BURN!
  • Maintain a slight bend at the elbow with your arms directly in front of your chest, palms facing each other. Open both arms out to the side until your hands are in line with your shoulders. Slowly lower back to start.
  • Perform 3 sets of 15 repetitions each!


We recommend that you consult with your physician before beginning any new exercise program. Only try this workout if you are heart healthy and in good physical condition. fairlife, LLC will not be responsible or liable for any injury or harm you sustain as a result of this workout. By voluntarily performing this fitness exercise, you assume the risk of any resulting injury, and agree to release and discharge fairlife from any and all claims or causes of action, known or unknown, related to this workout.

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