All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Strapped for time, but still want to seriously work your back, shoulders, and arms?
Katie Thompson
We have a 20-minute upper-body workout that will deliver the best bang for your exercise buck.
That means you could gain bigger strength benefits in a shorter amount of time.
It’s just simple numbers, says Jamison, who created the below routine thats heavy on compound moves.
Another component of Jamisons routine that makes it a quick-yet-effective upper-body workout?
Italternates between pushing and pulling exercises, which consolidates recovery time and ensures you get well-rounded strength work.
And pulling moves, like curls and rows, hit the backside (like your lats and rhomboids).
That means more strength benefits in a shorter amount of time.
Pushing the pace like this can make the workout feel more taxing cardiovascularly.
Its also important to do a warm-up before you dive in.
It doesnt have to take a long time, says Jamison.
you’re free to also give this awesomeupper-body warm-upa try too!
Feeling ready to smoke your upper half?
The Workout
What you need:A set of light and medium dumbbells.
It also hits yourpectoral musclesa bit too.
3-Way Bicep Curl
This exercise is a pull movement that engages your biceps.
The three-way variation helps target the biceps from different angles, Jamison says.
Push-Up
This classic pushing movement is a super effective exercise, Jamison says.
It works your chest muscles as well as your core.
Make it easier by elevating your hands on a counter, bench, or step.
Bent-Over Row
This exercise is a pull movement.
This move also works your lats, rhomboids, and biceps.
Reverse Fly
The reverse fly is another pulling movement, Jamison says.
It targets your rear deltoids.
