15 Exercises That Will Transform Your Upper Body In Just 4 Weeks


If you ever looked in the mirror and felt bad about your upper body, we understand. With attention being given to the physique of a person nowadays, many of us want that dream body. Especially with summer here and everyone hitting the beaches we want to look as good as we can.

The best way to achieve our goals to get our dream body is dedication. Without this nothing will ever change about us. We need to control our food intake and hit the gym. In this article, we’ll show you 11 super easy exercises you can do even as a beginner as well as a few tips on how you can combine them.

1Dumbbell bicep curls

If you want big arms or are trying to lose a bit of arm fat you can try dumbbell bicep curls. These are easy to perform and are great for beginners. To perform them you need to stand straight with one dumbbell in each hand. Keep your palms facing inward and slowly bring the dumbbells towards your shoulders. You can pause for two seconds then move your hands back down. You should begin with light weight and keep increasing as you get better.

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2Tricep kickbacks

When we think of arms we usually think of biceps but the triceps make up to ¾ of the arm. You can work on your triceps using the tricep kickback exercise. You need to stand with a dumbbell in each hand and then lean forward a bit while bending your knees. With your arms bent you need to move them back to make them straight then return them back to the bent position. You can do it with one arm or both at the same time.

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3Dumbbell punches

This is a great warm-up exercise while it also works on your shoulders, arms, and back. For this, you can use a lightweight pair of dumbbells. You need to hold them to your chest and then proceeded to mimic a punch motion with them in your hand. Keep alternating with each arm for a minute. You can then take a break and continue. You can do this with reps or with time.

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4Shoulder press

This is an exercise that targets the shoulders and upper back. For this, you need to stand straight with your feet at shoulder length apart and a dumbbell in each hand. Raise your hands up to a 90° angle and hold. This will be your starting position. From here you can raise your hands over your head and bring them down to the starting position.

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5Dumbbell bench press

If you want to target your chest this is the best exercise for that. For this exercise, you’ll need a bench. Lay flat on the bench with a dumbbell in each hand raised over your head at a 90° angle. This is your starting point. From here you can lower your arms to your chest then push them back up. Make sure to use weights that you can comfortably control.

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