Whether you’re not usually an “arm day” person or you’re new to lifting weights, you’ve come to the right place. In this beginner-friendly upper body workout, we’re keeping the moves simple so you don’t have to spend a ton of time looking at your phone while you’re at the club. Remember, a workout routine doesn’t need to be complicated to get results! 

You’ll need an exercise mat and a pair of medium-weight dumbbells for this routine. The weight used will be different for everyone, but ideally the last couple of reps will start to feel really challenging. Remember, you can always start light and build up to a heavier weight next time. 

Complete 10 reps of each exercise, moving from one to the next as a circuit. Once you complete all four exercises, rest for 1 minute. Complete 3 rounds total. 

1. Chest Press
Lie back on a weight bench or the floor holding a dumbbell in each hand, your palms facing towards your feet. Press the dumbbells above your chest until your arms are straight. Squeeze your shoulder blades together and slowly bend your elbows, lowering the weights until your elbows form 90-degree angles. Slowly drive the dumbbells back up to your starting position. That’s one rep. 

2. Half-Kneeling Halos
Start in a stable lunge position. Hold one dumbbell horizontally in front of you. Rotate the weight by your left ear, behind your head, around to the right side of your head, then back to your starting position in front of your chest. Switch directions to complete a circle the other way. That’s one rep. 

3. Bent-Over See-Saw Row
Stand with your feet hip-width apart, holding a dumbbell in each hand. Engage your core and hinge forward at your hips, keeping your back flat.
Do a row with your right hand by pulling the weight up towards your chest, keeping your elbows tucked close to your body. Squeeze your shoulder blade for a moment at the top. 

Lower the weight back down as you row the weight in your left hand to your left side. Continue alternating, trying to maintain a steady rhythm. You’ll count one left row and one right row together as one rep.

4. Shoulder Press
Stand with your feet hip-width apart holding a dumbbell in each hand with an overhand grip. Exhale as you raise the weights above your head in a controlled motion. Pause briefly at the top, inhale, then slowly return the dumbbells to shoulder height. That’s one rep.