ALL LEVELS / upper-body strength workout / 30 minutes
Equipment: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine & cable machine
Let’s face it: no one complains about having stronger arms and an upper body that actually shows up in a t-shirt. But working your upper body isn’t just about looks. It improves posture, protects your shoulders and elbows, and makes everyday movements feel easier and more controlled.
Start reaping all those benefits with this upper-body strength workout. It consists of 6 exercises, performed for 12 reps across 3 sets. With 1 minute of rest between exercises and sets, this workout will take you around 30 minutes to complete.
- Lat pulldown
- Seated cable row
- Dumbbell chest press
- Machine fly
- Dumbbell biceps curl
- Rope triceps extensions
Ready? Let’s do this!
WORKOUT SETUP
- 6 exercises
- 12 reps
- 3 sets
- 1 minute rest between exercises and rounds
- Equipment: Lat pulldown machine, seated cable machine, dumbbells, chest fly machine & cable machine
WORKOUT EXERCISE LIST
3 sets
1 – LAT PULLDOWN
12 reps
- Adjust the pad on your legs to reduce the movement.
- Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
- Engage your shoulder blades, then pull the bar down, at upper chest level.
- Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
- Slowly return up and repeat.
2 – SEATED CABLE ROW
12 reps
- Sit at the cable row machine with your feet firmly on the platform and knees slightly bent.
- Grab the handle with both hands and sit upright, keeping your back straight and chest lifted.
- Pull the handle toward your torso, squeezing your shoulder blades together.
- Pause briefly, then slowly extend your arms to return to the starting position, maintaining control throughout the movement.
- Repeat.
3 – DUMBBELL CHEST PRESS
12 reps
- Curl the dumbbells to your chest and lie back on the bench with feet firmly on the floor.
- Engage your core and set your shoulders, positioning the dumbbells at chest level with elbows bent at 90 degrees and palms facing forward.
- Press the dumbbells up and slightly in towards each other, keeping your torso stable.
- Squeeze your chest at the top, then lower the dumbbells under control back to the start.
- Repeat.
4 – MACHINE FLY
12 reps
- Sit down and adjust the seat so the handles are chest height.
- Grip the handles with elbows slightly bent.
- Press the handles together in front of your chest in a wide arc.
- Squeeze your chest at the peak.
- Slowly return to the starting position with control.
- Repeat.
5 – Dumbbell biceps curl
12 reps
- Stand tall with a dumbbell in each hand, arms extended by your sides and palms facing in.
- Engage your core and keep your elbows close to your body.
- Curl one dumbbell up towards your shoulder, rotating the palm to face upwards as you lift.
- Lower the dumbbell under control back to the starting position.
- Repeat on the other arm, alternating sides until you complete 12 reps per arm.
6 – Rope triceps extensions
12 reps
- Attach a rope handle to the high pulley of a cable machine.
- Stand upright, feet shoulder-width apart, and grip the rope with both hands, palms facing inward.
- Keep your elbows tucked to your sides and pull the rope down until your arms are fully extended.
- At the bottom, separate the ends of the rope to contract the triceps.
- Slowly return to the starting position with control, keeping tension on your triceps.
Finished this upper-body strength workout? If you’ve still got some energy left, choose your next workout below.
- 30-min unilateral back workout
- 20-min total strength workout
- 22-min lower-body strength workout
- 40-min unilateral strength workout
- 40/20 interval strength workout
- 35-min back strength workout
- 25-min Smith machine leg workout
- 20-min EMOM upper-body workout
- 30-min arm strength workout
- 20-min lower-chest strength workout
- 20-min HIIT push workout
- 20-min upper back workout
