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Upper Body Edge: Sculpt and Strengthen Your Upper Body

Writer's picture: Fit FocusFit Focus
 

Get ready to take your upper body strength to the next level with this Upper Body Edge workout. Featuring three circuits, each packed with exercises targeting the shoulders, arms, and back, this routine will help you build strength and definition in the upper body. Follow along, challenge yourself, and enjoy the burn as you work through each movement.



Upper Body Edge Workout:


Circuit 1: Bicep and Shoulder Burn


  1. Hammer Curls - 15 Reps

    • Targets: Biceps

    • How To Do It: Stand with a dumbbell in each hand, arms fully extended by your sides with palms facing each other. Bend your elbows and lift the weights toward your shoulders, keeping your palms facing inward. Slowly lower the weights back to the starting position.

    • Benefits: Builds bicep strength and adds definition to the arms.

  2. Upright Row - 15 Reps

    • Targets: Shoulders, Traps

    • How To Do It: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body. Lift the dumbbells straight up to shoulder height by bending your elbows and keeping them pointed outward. Lower back down slowly.

    • Benefits: Strengthens the shoulders and traps, creating a well-defined upper back and neck.

  3. Lateral Raise - 15 Reps

    • Targets: Shoulders

    • How To Do It: Hold a dumbbell in each hand by your sides with palms facing your body. Keeping a slight bend in your elbows, raise the dumbbells to shoulder height. Pause, then slowly lower back to start.

    • Benefits: Shapes and tones the shoulders, enhancing upper body symmetry.


Circuit 2: Shoulder and Back Sculpt


  1. Shrugs - 15 Reps

    • Targets: Traps, Upper Back

    • How To Do It: Stand upright with a dumbbell in each hand. Shrug your shoulders upward as high as possible without bending your elbows. Hold briefly, then slowly release back to start.

    • Benefits: Builds strength in the traps, supporting good posture and neck stability.

  2. Forward Raise - 15 Reps

    • Targets: Front Deltoids (Shoulders)

    • How To Do It: Stand with your feet hip-width apart, holding a dumbbell in each hand with palms facing down. Keeping your arms straight, lift the weights up to shoulder height, then slowly lower them back down.

    • Benefits: Isolates the front shoulder muscles, adding definition to the upper arms and shoulders.

  3. Bent Over Row - 15 Reps

    • Targets: Lats, Rhomboids, Rear Deltoids

    • How To Do It: Bend your knees slightly and lean forward, keeping your back straight. Hold a dumbbell in each hand with arms extended downward. Pull the dumbbells toward your torso, squeezing your shoulder blades together, then slowly lower them back down.

    • Benefits: Strengthens the upper back and shoulders, promoting a balanced and strong back.


Circuit 3: Arm and Shoulder Finisher


  1. Reverse Fly - 15 Reps

    • Targets: Rear Deltoids, Upper Back

    • How To Do It: Lean forward at the hips with a slight bend in your knees, holding a dumbbell in each hand. Lift your arms outward to shoulder height, squeezing your shoulder blades together. Lower back down with control.

    • Benefits: Tones the rear shoulders and upper back, enhancing shoulder definition.

  2. Overhead Press - 15 Reps

    • Targets: Shoulders, Triceps

    • How To Do It: Stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back down to the starting position.

    • Benefits: Builds strength in the shoulders and triceps, creating a strong, sculpted upper body.

  3. Tricep Extension - 15 Reps

    • Targets: Triceps

    • How To Do It: Hold a single dumbbell with both hands above your head, arms fully extended. Bend your elbows to lower the weight behind your head, then straighten your arms to return to the starting position.

    • Benefits: Targets the triceps for improved arm strength and definition.


Customize Your Routine

Choose the difficulty level that suits you best:

  • Level I: 3 Sets

  • Level II: 4 Sets

  • Level III: 5 Sets


    Take up to 1 minute of rest between each circuit to allow your muscles to recover while keeping your heart rate up.


Why This Workout Works

This workout is designed to target all major upper body muscle groups, from the shoulders and biceps to the triceps and back. With a variety of exercises in each circuit, you’ll work multiple angles of the muscles, helping you build balanced strength and aesthetic definition in your upper body. This workout will improve strength, stability, and endurance, supporting your functional fitness as well as your physical appearance.


Conclusion

The Upper Body Edge workout is a comprehensive upper-body routine that requires just a pair of dumbbells and determination. With consistent effort, you'll see improvements in muscle tone, strength, and endurance in your arms, shoulders, and back. Make this workout a part of your weekly routine and embrace the transformation as you build a strong, sculpted upper body.



 

FitFocus

Your Partner in Transformation—Motivating You to Push Harder, Fuel Smarter, and Live Healthier!

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