Upper body exercises

Press-up

The classic press-up — push your bodyweight away from the floor. Drop to your knees to start; that's the right…

Press-up pulse

A press-up held low with small pulses at the bottom — keeps your chest and arms under constant tension.

Slow tempo push-ups

A press-up lowered slowly over a few seconds — the extra time under tension makes every rep count double.

Pike push-ups

A push-up with your hips high in an upside-down V — shifts the work onto your shoulders. The closest thing to…

Wide-arm shoulder press

A bodyweight press that targets the shoulders with a wider hand position — builds pressing strength with no we…

Tricep dips

Hands on a bench behind you, dip down and press back up — direct, no-kit work for the backs of your arms.

Slow tricep dips

Tricep dips lowered nice and slow — hands on a bench behind you, working the backs of your arms with control.

Tabletop hold

Lift your hips into a reverse tabletop and hold strong — opens the chest and works the backs of your arms and…

Reverse plank

A plank facing the ceiling — hold a straight line from heels to shoulders. Works the whole back of your body a…

Superman swimmers

Lift into a superman and flutter your arms and legs like you're swimming — great for the whole back of your bo…

YTW raises

Lying face down, raise your arms into a Y, then a T, then a W — a brilliant fix for posture and the small musc…

Dumbbell bicep curl

The classic curl — the simplest way to build your biceps. Control it, don't swing it.

Hammer curl

A curl with palms facing each other — hits the biceps and forearms, and it's easy on the wrists.

Zottman curl

Curl up palms-up, then rotate and lower palms-down — trains the biceps on the way up and the forearms on the w…

Concentration curl

Seated with your elbow braced on your thigh, curl one arm — total focus on the bicep, no cheating.

Bicep curl hold

Curl to halfway and hold — a burning isometric that builds real bicep strength and endurance.

Bicep curl pulse

Small pulses at the top of the curl — keeps constant tension on the biceps for a serious burn.

Bent arm pulse

Arms bent at the elbow, pulse the dumbbells up in a short range — a simple burner for the biceps.

Around the world bicep curl

Curl the dumbbells out and around in a wide arc — hits the biceps from a different angle.

Seated dumbbell shoulder press

Press the dumbbells overhead from your shoulders — the main builder for strong, capable shoulders.

Seated Arnold press

A shoulder press that rotates from palms-in to palms-out as you push — hits the shoulders through a bigger ran…

Dumbbell wide-arm shoulder press

An overhead press with a wider elbow position — targets the shoulders with dumbbells.

Dumbbell lateral raise

Raise the dumbbells out to your sides — the move that builds width across your shoulders.

Straight side raise

A lateral raise with straight arms — lifts the dumbbells out to the sides for the tops of your shoulders.

Dumbbell front raise

Raise the dumbbells straight out in front — targets the front of your shoulders.

Single-arm front raise

A front raise one arm at a time — lets you focus on each shoulder and iron out any imbalance.

Lateral to front raise

A lateral raise out to the side, then round to the front — hits the whole shoulder in one flowing rep.

Around the worlds

Circle the dumbbells around from front to sides — a flowing shoulder move that builds control and endurance.

Overhead arm reach

Reach the dumbbells overhead and back — mobilises and strengthens the shoulders through a full range.

Shoulder external rotations

Rotate the dumbbells outward with your elbows tucked — strengthens the small rotator muscles that keep your sh…

Shoulder shrugs

Shrug the dumbbells straight up — builds the traps at the top of your back and shoulders.

Dumbbell high pulls

Pull the dumbbells up toward your chin with your elbows leading — builds the shoulders and upper back.

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

Chest press hold

Press the dumbbells up and hold — a burning isometric for the chest and triceps.

Chest press hold to side raise

Hold a chest press, then open the arms out to the sides and back — chest and shoulders in one move.

Dumbbell floor press

A chest press lying on the floor — a joint-friendly way to build the chest and triceps with dumbbells.

Overhead tricep extension

Lower a dumbbell behind your head and press it back up — direct work for the backs of your arms.

Skull crushers

Lower the dumbbells toward your forehead and press back up — a classic tricep builder. Control it, hence the n…

Tricep kickbacks

Hinge forward and extend the dumbbells straight back — squeezes the triceps hard at the top.

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

Single-arm bent-over row

A row one arm at a time, braced on a bench — lets you focus on each side of your back.

Reverse grip dumbbell row

A bent-over row with palms facing forward — hits the back with a bit more bicep involvement.

Pulsing rows

A bent-over row held with small pulses — keeps constant tension on your back.

Dumbbell pullbacks

Hinge forward and pull the dumbbells back past your hips — works the back and rear shoulders.

Bent-over rear delt fly

Hinge forward and raise the dumbbells out to the sides — targets the often-neglected rear shoulders.

Renegade row

A row from a plank on the dumbbells — builds the back while your core fights to keep you steady.

Farmer's walk

Carry heavy dumbbells and walk tall — brilliant for grip, core and your whole body. Deceptively simple.

Dumbbell squat thrusters

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart…

Dumbbell pass hold

Hold a strong position and pass a dumbbell around your body — a steady challenge for your core and shoulders.